CrossFit Games Open 2011 Week 1
Much like last years Open, the World Wide WOD is going to test your double under skill with your met con.
30 Double Unders
15 Power Snatch
8 minutes
The open was a 10 minute workout, the World Wide WOD is an 8 minute workout. It is an AMRAP counting all REPS. The weights for the Power snatch are:
RX, Scaled, Masters: Men/Women- 75#/55#
Beginner: Men/Women – 55#/45# (Women – Clean and jerk)
Scaled/Beginner – you can choose to double under, or you can do 90 single unders per round. You may change back and forth from round to round, but cannot MIX within a round. So if you were to start round 3 with double unders, and you accomplished 15, but then failed miserably. You can switch to single unders and will be required to perform 90 still.
If you do less reps then required in any given round, you will be penalized the number of missed reps. So if you perform 29 double unders, or if you perform 89 single unders you will receive a score of 28 reps for that round: the total number actually done = 29 (singles will be the whole number when you divide by three) – the reps not completed for that round (1) = 28.
This is the movement description from the CrossFit Games Site
Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Power snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
WOD Submission
WOD #1 will need to be videotaped with the clock in view at the start and end of the workout, it needs to be either a wall mount clock, or if it is a handheld, keep it in the video the entire time. Be sure to count your reps closely, and keep the camera at an angle where it is obvious that the reps count. Any missed reps will be removed from your total count. We will give you specific submission instructions, but plan to upload video to youtube, vimeo or other hosting service then pass that link along to us (location to email/post it will be given later).
WOD#1 must be submitted by 2/8, WOD #2 by 2/15 and WOD #3 by 2/22. WOD’s 2 and 3 will be released on 2/8. Last day to register will be 2/8. So you could wait until 2/8 AM when the next two WOD’s are announced. You could then register (increased price) and record WOD’s 1, 2 and 3. Submit all of them and your entire competition lasted one day.
Prizes
There will be cash prizes (amount will be based on registration) for 1-3 in every division!
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