At the call of “go,” the 12:00 clock will start. The athlete starts with their jump rope and moves through the “chipper” portion of the workout, finishing with their last set of double-unders or single-unders. After the athlete has completed the last set on the jump rope, they will move to the pull-up bar and complete as many bar muscle-ups (Rx) or pull-ups (scaled) as possible in the remaining time. The score for this workout is the TOTAL repetitions completed for the entire workout, not just the muscle-ups or pull-ups. Athletes who choose to perform the scaled version of the workout will have their scores appear right after the Rx scores on the leaderboard (so the top scaled score will be right after the lowest Rx score).

Double-unders or Single-unders:
For the double-under, the jump rope must pass completely under the athlete’s feet twice on each jump for the rep to count. On the single-under, the rope only has to pass under the athlete’s feet once on each rep. You are allowed to start the workout already holding your jump rope.

Deadlifts:
The weight on the deadlifts is the same for both divisions (185/125). Every rep starts with the barbell on the ground and finishes with the athlete standing all the way up with knees and hips in full extension. Touch-and-go reps are allowed, but excessive “bouncing” is not allowed. Sumo versions of the deadlift are not allowed.

Handstand push-ups:
On the handstand push-ups, the rep starts and ends with the athlete upside down and feet against the wall (facing away from the wall). You can use a mat under your head, but your hands must be at the same level as a mat. For example, you cannot have your hands on the ground and an abmat under your head as this would shorten your range of motion. If you would like to use something like an abmat, you would have to have your hands on plates or risers to make them even with the top of the abmat. Kipping or strict reps are allowed, but you must reach full extension with feet on the wall for the rep to count.

Hand release push-ups:
For the hand release push-ups, each rep starts and ends in a plank position with elbows fully extended. The chest must touch the ground, and the athlete’s hands must completely leave the ground at the bottom of the rep before re-engaging and pressing up to the plank position.

DB snatch:
The weight on the DB snatch is the same for each division. Each rep starts with the DB on the ground, and the athlete must reach full extension of the knees and hips, and full shoulder flexion at the top (lock the elbow out!). The athlete can switch hands at any point between reps (including on the way down), but both heads of the DB must touch the ground at the bottom before beginning the next rep. You must alternate arms, so if you fail a rep, you have to repeat that arm before switching again. Your opposite hand cannot be in contact with your body during the rep (CrossFit Open standard).

Toes-to-bar:
On the toes-to-bar, the athlete must establish a hang position to start the rep. Both feet must touch the bar BETWEEN the hands for the rep to count, and if stringing reps together, both feet must pass back behind the plane of the bar at the bottom (arch position).

Abmat sit-ups:
For the abmat sit-up, at the bottom, your hands must touch the ground above your head before initiating the rep upward. The rep is complete once the athlete’s torso is vertical (just touching your feet is not enough if your torso does not reach the vertical position). Arm swing is allowed here, and with each rep, you must touch the ground over your head to begin the next rep.

Bar muscle-ups:
After the athlete has completed the ‘chipper’ portion of the workout, they move to the pull-up bar to complete as many reps as possible in the remaining time of bar muscle-ups or pull-ups. For the bar muscle-up, the athlete must establish a hang position with arms straight at the bottom and finish above the bar with arms fully locked out. Any type of kip is allowed (gymnastics kip, glide kip), but the athlete’s feet must not go above the bar at any time or it will be a no-rep.

Event 1 is here!

Remember to sign up at www.local-comp.com before the scores are due at 5 pm EST on 10/23. The workout description and movement standards are listed below. Please reach out to josh@vertexpt.com with any questions!

Week 1

On a 12:00 running clock

Part A (8:00 cap)
21-15-9 of:
Row calories
DB thrusters, 50/35

Into

Part B
Max ground to overhead in remaining time

*Score on Part A is the time for completion OR, 8:00 cap + 1 second for each remaining rep

**Score on Part B is the maximum weight lifted before the 12:00 time cap

Description and movement standards
Athletes may be seated on the rower at the start of the event but may not touch the handle until the clock starts. Each round, the rower must read the correct number of calories BEFORE the athlete exits the rower. The rower monitor must be reset to “0” before each round (you can have someone reset it for you). The athletes will then go back and forth with the row calories and the DB thrusters until 21 calories/reps of each are completed in round 1, 15 calories/reps of each are completed in round 2, and 9 calories/reps of each are completed in round 3.

Upon completion of the 9th DB thruster in the last round, the athlete/judge will note the time on the running clock. This is your score for Part A. If the clock reaches 8:00 and you are still working on your 21-15-9, stop where you are and take note of the reps you have completed by the 8:00 mark. Your score for Part A will be 8:00 + 1 second for every calorie/rep you have remaining of the 21-15-9.

Once you have completed Part A, or if you reached the 8:00 time cap for Part A, you can move into Part B. Part B is a max ground to overhead (scored in weight). You can take as many attempts as you like before the 12:00 mark, but your score will be the heaviest weight lifted within the 12:00 cap. The movement standards for each piece are listed below.

DB thruster standard
The DBs must start at the athlete’s shoulders w/ some part of the DB in contact with the shoulders. The athlete will perform a squat where the hip crease depends below the top of the knee cap (below parallel), then drive the weight up overhead in one motion to full lockout overhead. Hips, knees, and elbows need to be completely locked out at the top of each rep for it to count, and there can be no rebend of the knees or “jerking” of the weight during the pressing portion of the movement. Squat cleaning the first rep from the ground is allowed.

Ground to overhead standard
The lift must start from the ground (no hang reps), but any kind of clean is allowed (power, squat, muscle, split) and any kind of press/jerk is allowed (strict press, push press, push jerk, split jerk), and an athlete is allowed to snatch the weight if they prefer (power, squat, split). The primary points of performance are that the weight must start on the ground and can’t re-contact the ground until the lift is completed. If any kind of split stance is used to lift the weight overhead, feet must come back to within the shoulders and in line in the frontal plane. Collars must be used on the barbell, and athletes must change their own weights.

Please reach out to josh@vertexpt.com with any questions!