Team Series 2019 5

D12 CrossFit Team Series 2019

Workout 5

Rx & Scaled

In a 20 minute window

Males get 10 minutes to establish a 1RM for the following complex:

2 Hang Clean + 1 Jerk

 

Females get 10 minutes to establish the following:

1 RM Clean

3 RM Push Press

 

Hang Clean

Starting at the floor, the athlete lifts the barbell until hips and knees reach full extension and the shoulders are behind the bar. The arms must be straight throughout.

A pause here is necessary before beginning the rest of the movement in order for the effort to count.

This is also the starting position of each repetition of the hang clean and must be reached after the deadlift and again prior to the subsequent hang clean.

The rep is complete when the bar comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar.

The crease of the hip must pass below the top of the knee during the rep.

 

Jerk

The rep starts with the bar on the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar.

At the top, the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

 

Push Press

The barbell starts from the floor.

A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the floor and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar.

At the top, the elbows, shoulders, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

The knees may not re-bend during the movement.

 

Clean

A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the floor and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar.

 

 

Do whichever version of the workout you feel is best appropriate for your team but you must record your workout and submit a link with your score.

Enter your score here including the link to your video.  Scoring closes at 18:00 on Sunday 12th January 2020.

https://forms.gle/9gVkw73ycA3epGgS9

 

Video Submission Standards

Both athletes must be clearly visible in the video

A timer must be visible in the video – Wod Proof app is preferred

Shoot the video so all exercises can be seen clearly meeting the movement standards

Videos must be uncut and unedited to accurately display the performance