WOD 19.1


19.1 CMC

The WOD will be done individually by all competitors.
To begin with, place the Rower with the screen in zeros and in front of the camera without touching the handle until the start signal.

The 19.1 will consist of two independent parts (Part A and Part B) which will score separately, with a 15 minutes time window to do both.

Part A: To the count of 321 .. Go and the clock in progressive account, the athlete will start rowing until he has managed to get to the rowing marker the 1000m requested.
Once finished the rowing work the Athlete will go to the bar where he will execute toes to bar. Last phase of this Part A will be the Box jump over.

The final score of this Part A will be the total time used by the Athlete to execute the designated reps for his division.
In case the Athlete could not finish the corresponding repetitions his score would be the number of repetitions correctly executed.

Part B: The Athlete will have time from the moment he finished Part A, until the end of the 15min window to make a Clean. Your score will be the maximum weight lifted in the time window that was left free.
The Athlete may make as many attempts as he wishes within the stipulated time.

For teams, the team's total score will be:

Part A: The sum of the individual times to finish the work divided by the 4 members on team.
Part B: The sum of the maximum weights lifted by each Athlete within 15 min (in Kg) divided by the 4 team Athletes.

 

DIVISION

MALE  

FEMALE

ELITE / RX

24" BJO

20" BJO

SC

25 T2B / 50 BJO  24"  

25 T2B / 50 BJO 20"

MASTER +35

24" BJO

20" BJO

MASTER +40

24" BJO

20" BJO

MASTER +44

25 T2B  / 50 BJO  24"

25 T2B / 50 BJO 20"

MASTER +35 SC

25 T2B / 50 BJO  24"  

50 K RISES* / 50 20" BJO

ADOLESCENTES

25 T2B  / 50 BJO  24"

25 T2B / 50 BJO 20"

 

 

 

MOVEMENT STANDARDS

ROW

The monitor on the rower must be set to zero at the beginning of the workout. The athlete must stay seated on the rower until the monitor reads 1000 meters.

 

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Getting up before the monitor reads 1000m.

 

BOX JUMP OVER

Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted. Men will use a 24-inch box and women will use an 20-inch box.

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Touching the box with any other part of the body but the shoes. E.G. Hands, knees, etc.
  2. Single-foot jump.

 

TOE TO BAR

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted.

The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Classic no reps (these are just some examples, any violation of the movement standard will not count):

  1. Using wrap tape and hand protection at the same time.
  2. Making contact with the bar unevenly (not at the same time) with the feet.
  3. Bent arms when hanging from the pull-up bar.
  4. Feet NOT brought back behind the vertical line of the bar.

 

HANGING KNEES RISES

The athlete must go from a full hang to having both knees above the hip height. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted.

The rep is credited when both knees are above the hip height.

Classic no reps (these are just some examples, any violation of the movement standard will not count):

  1. Using wrap tape and hand protection at the same time.
  2. Rising the knees unevenly (not at the same time).
  3. Bent arms when hanging from the pull-up bar.
  4. Feet NOT brought back behind the vertical line of the bar.

 

CLEAN

The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

Receiving the barbell in the bottom of the squat is not required; a squat clean, power clean or split clean will be permitted, but a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

 

Classic no reps (these are just some examples, any attempt of repetition that violates the movement standard will not count):

  1. Starting from hang position.
  2. Feet NOT brought back in line.
  3. Elbows NOT in front of the bar when standing tall at full extension.
  4. NOT reaching full extension.

 

General requirements for the correct execution and video recording:

1. All elements and the athlete must remain on camera at all times during the WOD
2. To facilitate a correct revision of the WODs to our team of judges, all wods must be recorded with a kind of WOD PROOF application.

3. To facilitate a correct revision of the WODs to our team of judges, all WODs will be recorded at a maximum distance of 6m.
4. To facilitate a correct revision of the WODs to our team of judges, the different movements of this WOD, should be recorded from the side, always looking at the Athlete in profile, except in the rowing (the screen must be seen) and in jumps to the box, you should see the athlete's feet at all times.
5. Videos will not be accepted in which more than one athlete appears on camera doing the WOD.

CRFC Recommendations for the WOD:

  1. It will always be better for you as an Athlete to have a friend or Coach judge the WOD, they see you from the outside, without fatigue and will help you not to perform NO REPs chained. Your result will always be better if you have someone to help you not only with the valid execution of the movement, but also with the technique. Better technique = More efficiency

 

NO REPs PENALTY

For the penalty of incorrectly executed repetitions, we will follow the OPEN regulations:

From 1 to 4 repetitions invaded will be adjusted in proportion in each case.
From 5 to 8 15% of the score is removed
9 or + No reps The WOD is invalidated