CFR 2018 Open WODs 1 & 2
/CFR 2018 Open WOD 1:
Fight Gone Bad:
Rx’d/Masters:
3X:
Wallballs (20/14#) to 10’/8'
SDHP (75/55#)
Box Jumps (24/20")
Push Press (75/55#)
Row (Calories)
Rest 1
Scaled:
3X:
Wallballs (Squat to Bench) (14/10#) to 10/8’
SDHP (16/12kg KB)
Step Ups (24/20”)
Push Press (25/15# DBs)
Row (Calories)
Rest 1
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Movement Standards: Wallball: Athlete must squat below parallel and ball must hit the target for each rep to count. Sumo Deadlift High Pull: Barbell must come from the ground each rep and bar must reach just under chin level for each rep to count. Box Jump: Hips must come to full extension at the top of the box. Athletes may do step-ups/down. Push Press: Arms must be fully extended overhead and you must "clear the ear" for each rep to count. Row: Just row hard for as many calories as you can.
RECORD ALL REPS, AS THEY MAY BE NECESSARY FOR TIE-BREAKERS!
CFR 2018 Open WOD 2:
The Other Total:
For each lift you will need to declare an opener. Warm up as much as you’d like, and once you are up to your Opening Weight, you have 3 attempts to establish a 1RM. Score equals Max Power Clean + Max Bench Press + Max Overhead Squat
*READ MOVEMENT STANDARDS TO ENSURE YOUR LIFT COUNTS*
Movement Standards:
Power Clean: Bar starts on the floor, in one motion bar will move to athlete’s shoulder, hips must be at and remain above parallel at the catch of the clean; athlete must then stand to full extension and show control before dropping bar.
Bench Press: Athlete must have 5 points of contact (both feet on ground, hips/butt on bench, shoulders on bench, head on bench) throughout the entire lift, bar starts with arms at full extension, bar must touch chest, arms must return to full extension; spotter is not allowed to touch bar at any point during lift, no lift-offs are allowed.
Overhead Squat: Bar can come from rack (on shoulders: back or front rack) or ground, with bar overhead, athlete must squat below parallel and return to standing, showing control before dropping bar.
