14 Minute Time Cap on whole workout
Score: Heaviest Weight
Time cap: 5 minutes
1 x Squat Clean
1 x Hang Squat Clean
1 x Thruster
1 x Jerk
1 Minute Rest and then…
Score: For time
Time cap: 8 minutes
15-12-9 for time
Clean and Jerk (60/45kg)
Burpees Over Bar
Scaled Men & Women: 45/30kg
Note: Athletes may only use 1 Barbell for the duration of this workout.
The barbell must be empty at start of WOD 1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 0.75kg may not be used. There is no limit to the number of attempts within the 5-minute time limit to find the max weight that you can use to complete the complex.
The complex must be completed unbroken for the rep to count (i.e. the bar cannot be dropped). The athlete can rest at the top of the movement if needed.
Your score for Workout 1 A will be the max weight in Kilos that you successfully lift in the complex.
At the 5 minute cut the athlete takes a 1 minute break. A running clock must be used for the entire workout, parts a and b. Do NOT stop or reset the timer.As soon as the clock reaches 6 minutes WOD 1B will begin with the same running clock.
The athlete must complete Workout 1B for time. There is a 8 minute cut for this part of the workout. Score is recorded as the time it takes from 6:00 to time of completion. Example,. if WOD 2a takes you 4:00 minutes to complete from the 6:00 start on the clock, you score your time as 4:00 on the leaderboard. If you do not complete the workout inside the 8 minute cap you must add 1 second for each rep missed. The total number of reps for this workout is 72. Example, if you get 60 reps at the 8 Minute time cap, on the leaderboard you will score 8 Minutes 12 seconds (for 12 reps missed).
Should the athlete choose to redo the workout, you must withdraw your scores for both 1A and 1B and resubmit both scores from the second attempt. You may not use your scores from different attempts.
In this movement, the barbell begins from the floor and is taken to the shoulders in a full rack position with elbows in-front of the bar. The athlete must pass through a full below parallel squat position and maintain the bar in the rack position till standing tall with hips and knees extended.
Hang Squat Clean
In this movement, the barbell begins from the hang position (above the knee) and is cleaned to a below parallel squat. the movement finishes in a full upright position with knees and hips fully open.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock-out overhead in one movement. (The athlete cannot pause in the standing position and then press out the bar). The hip crease must pass below the knee. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended and the barbell directly over the heels.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
Clean & Jerk
The barbell begins on the ground. Touch and go is permitted, no bouncing. The barbell must make contact with the shoulders, such that the lift is in two distinct phases; the clean and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
Burpees over the Bar
You must be on both feet on one side of the barbell. Chest (collar bone and below) and Thighs touching the ground, your head cannot be over the barbell. Each repetition must be done parallel to the barbell. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. You must be on both feet on the other side of the barbell to complete the rep.
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. The clock showing the time will also need to be in the frame at all times.
It is your responsibility to shoot the video from an angle so all exercises can be clearly seen meeting the movement standards to allow for you video to be fairly assessed.
If you have your workout judged by a coach who has completed the CrossFit Judges Course then video submission is not required, in which case contact us to let us know the affiliate judge. However, we may still ask to check or watch any scores so keep hold of your video until the final leaderboard has been validated and finalised.
Good Luck, and any queries please contact us