20191101

Video and Pics courtesy of The CrossFit Games website.  Here we go!!! For official score sheets, click here

 

WOD:

“20.4”

 

For Time:

30 Box Jumps (24/20)

15 Clean & Jerks (95/65)

30 Box Jumps (24/20)

15 Clean & Jerks (135/85)

30 Box Jumps (24/20)

10 Clean & Jerks (185/115)

30 Single-Leg Squats

10 Clean & Jerks (225/145)

30 Single-Leg Squats

5 Clean & Jerks (275/175)

30 Single-Leg Squats

5 Clean & Jerks (315/205)

Time Cap: 20 Minutes

 

Scaled Version:

 

For Time:

30 Box Jumps (24/20)

15 Clean & Jerks (65/35)

30 Box Jumps (24/20)

15 Clean & Jerks (95/55)

30 Box Jumps (24/20)

10 Clean & Jerks (115/75)

30 Med Ball Step Ups (20/14)

10 Clean & Jerks (135/95)

30 Med Ball Step Ups (20/14)

5 Clean & Jerks (155/115)

30 Med Ball Step Ups (20/14)

5 Clean & Jerks (185/135)

Time Cap: 20 Minutes

 

NOTES:

After the  call  of  “3,  2,  1  …  go,” the athlete may perform 30 box jumps followed by 15 clean and  jerks,  then  30  box  jumps  followed  by  15  clean  and  jerks  at  a  heavier  weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round. Athletes may  set  up  multiple  barbells.  If one  barbell  is  used,  the  athlete  may  receive  assistance  changing  the  load  on  the  bar.  Receiving any  assistance  other  than  adjusting  loading  is  not  permitted  unless  safety  is  an  immediate concern.

 

TIEBREAK:

If  the  athlete  completes  the  entire  workout  prior  to  the  20-minute  time  cap,  their  score  will  be  their  total  time,  and there will be no tiebreaker. If the athlete is not able to complete the entire workout in  the  allotted  time,  a  tiebreaker  will  be  factored  into  their  score.  During  the  workout,  be  sure  to  note  the  athlete’s  time  at  the  end  of  each  set  of  box  jumps  and  single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg  squats.  In  the  case  where  two  athletes  have  the  same  score  (total  number  of  reps),  the  athlete  with  the  lower  tiebreak  time  will  be  ranked  higher.  Do  NOT  use a countdown timer.

 

MOVEMENT STANDARDS

 

BOX JUMP OR STEP-UP:

  • Start with both feet on the ground and face the side of the box.
  • Do NOT angle the box and jump or step up on the corner.
  • Jumping OR stepping onto and off the box is permitted.
  • Only the feet may make contact with the box.
  • Using hands to push into the legs during the step-up is not allowed
  • The rep is credited when:

-Both feet are on top of the box.

-Hips and knees are fully extended, with head and shoulders over the hips.

  • Reaching extension in midair is a no rep.

 

 

CLEAN AND JERK:

  • Start each rep with the barbell on the ground. Touch and go is permitted.
  • No bouncing or dropping and catching the barbell on the rebound.
  • If dropped, the barbell must settle on the ground before the start of the next rep.
  • Power cleans, squat cleans, and split cleans are permitted.
  • Hang cleans are not allowed.
  • If using an empty barbell, or a barbell with smaller-than-standard plates, each rep must begin with the barbell clearly below the knees.
  • The lift must have two distinct phases: the clean and the jerk.
  • Snatching is not permitted.
  • The barbell must make contact with the shoulders.
  • It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
  • The rep is credited when:

-The barbell is locked out overhead, and arms, hips, and legs are extended.

-The bar is over or slightly behind the center of the body, with feet in line.

  • A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
  • Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

 

SINGLE-LEG SQUAT:

  • At the start and finish of each rep, the hips and knee of the working leg are extended.
  • The non-working leg must remain in front of the body (cannot pass beyond profile).
  • Holding on to the non-working leg is permitted.
  • At the bottom, the hip crease must pass below the top of the knee on the working leg.
  • If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
  • Must alternate legs after every successful rep.
  • Must complete a successful rep on one side before alternating.
  • Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

 

MEDICINE-BALL BOX STEP-UP (SCALED DIVISIONS AND 55+):

  • Scaled and Masters 55+ divisions may use a medicine-ball step-up in place of single-leg squats.
  • The ball can be held in any manner but may not make contact with the legs.
  • See above for additional movement standards for the box step-up.

 

Cool Down:

 

Couch Stretch – 2 Min Per Side

Pigeon Pose – 2 Min Per Side

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