Friday 2017.03.03

CROSSFIT OPEN WORKOUT 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx Men: 50-lb. dumbbell
Rx Women: 35-lb. dumbbell

Scaled Men: 35-lb. dumbbell, perform hanging knee-raises / chin-over-bar pull-ups
Scaled Women: 20-lb. dumbbell, perform hanging knee-raises / chin-over-bar pull-ups

Masters 55+ Men: 35-lb. dumbbell, perform toes-to-bars / chest-to-bar pull-ups
Masters 55+ Women: 20-lb. dumbbell, perform toes-to-bars / chest-to-bar pull-ups

Scaled Masters 55+ Men: 20-lb. dumbbell, perform sit-ups / jumping chest-to-bar pull-ups
Scaled Masters 55+ Women: 10-lb. dumbbell, perform sit-ups / jumping chest-to-bar pull-ups

MOVEMENT STANDARDS

Each LUNGE begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile.

The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. Walking lunges are required. Lunging in place is not allowed. Lunging more than 25 feet in one direction without turning around is not allowed.

The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart from behind the last 5-foot increment they successfully crossed. Similarly, if at any time during the lunge the dumbbells are lowered from the shoulders, the athlete must restart from behind the last 5-foot increment they successfully crossed.

A lunge rep will count when both heels are past the line, the athlete is standing tall with the dumbbells at the shoulders and all standards for the repetition have been met. 

In the TOES-TO-BAR, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. 

Both feet must come into contact with the bar at the same time, inside the hands. 

For the CLEAN, the dumbbells begin on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing.

A muscle clean, power clean, squat clean or split clean may be used, as long as the dumbbells come up to the shoulders in one motion, the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body.

In the BAR MUSCLE-UP, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. 

At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. 

In the HANGING KNEE-RAISE (Scaled only), The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees above the height of the hips.

For the CHIN-OVER-BAR PULL-UP (Scaled only), dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

For the CHEST-TO-BAR PULL-UP (Masters 55+ only), dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

For the ABMAT SIT-UP (Scaled Masters 55+ only), each rep begins with the athlete’s back in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head. At the top, the athlete will raise their torso so their chest is upright and their hands touch their toes or the dumbbells. AbMats are permitted.

For the JUMPING CHEST-TO-BAR PULL-UP (Scaled Masters 55+ only), the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower their body so the arms are fully extended. At the top, the chest must clearly come into contact with the bar below the collarbone.