20-min. AMRAP:
\n8 toes-to-bars
\n10 DB clean and jerks
\n14 / 12-cal. row
Prior to starting, film the dumbbell to be used so the weight and plate size can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"\u00a0 \u2022\u00a0Pull-up bar
\n\u00a0 \u2022\u00a0Dumbbell of appropriate weight for your division*\u2020
\n\u00a0 \u2022\u00a0Rower that counts calories, similar in type and calibration to a Concept2 rower
* If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
\n\u2020 The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"This workout begins with the athlete standing on the floor under the pull-up bar. After the call of \u201c3, 2, 1\u2026 go,\u201d the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.
\nThe athlete\u2019s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":10673,"event_name":null,"id":"wp178719","label":"18.1","media":{"hero":null,"movements":[{"alt":null,"title":"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 with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080717/18-1_A_3434-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"Both feet must come into contact with the bar at the same time, inside the hands. 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080719/18-1_B_3450-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. ","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080721/18-1_C_3483-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. ","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080723/18-1_D_3484-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete's body while the dumbbell is locked out overhead. Each round, athletes must perform 5 repetitions on one arm, then switch and perform the next 5 with the other arm.","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080725/18-1_E_3409-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 14 / 12 calories. ","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080727/18-1_F_3532-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080730/18-1_G_3434-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"At the top of the repetition, the athlete must raise the knees above the height of the hips. 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080732/18-1_H_3461-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"Each rep of the sit-up begins with the athlete\u2019s back in contact with the floor, the knees bent with the feet anchored, and the hands touching the floor above the athlete\u2019s head. ","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080734/18-1_I_3470-sdbhwytq653bawDF986.jpg"},{"alt":null,"title":"At the top, the athlete will raise his or her torso so the chest is upright and the hands touch the toes or the dumbbells. AbMats are permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080736/18-1_J_3472-sdbhwytq653bawDF986.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2018/02/16080715/18-1_CoverPhoto-sdbhwytq653bawDF986.jpg"},"youtube_video_id":"MVq-IS__mLc"},"meta":{"description":"This workout begins with the athlete standing on the floor under the pull-up bar. After the call of \u201c3, 2, 1\u2026 go,\u201d the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the\u2026","title":"18.1"},"ordinal":1,"pdf_link":"https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf","phase":{"name":"Open","slug":"open"},"sponsor":null,"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 toes-to-bars
\n10 dumbbell hang clean and jerks
\n14-cal. row
Men use 50-lb. dumbbell
\n","type":"rx"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 toes-to-bars
\n10 dumbbell hang clean and jerks
\n12-cal. row
Women use 35-lb. dumbbell
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 toes-to-bars
\n10 dumbbell hang clean and jerks
\n14-cal. row
Boys use 35-lb. dumbbell
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 toes-to-bars
\n10 dumbbell hang clean and jerks
\n12-cal. row
Girls use 20-lb. dumbbell
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 toes-to-bars
\n10 dumbbell hang clean and jerks
\n14-cal. row
Men use 35-lb. dumbbell
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 hanging knee-raises
\n10 dumbbell hang clean and jerks
\n14-cal. row
Men use 35-lb. dumbbell
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 hanging knee-raises
\n10 dumbbell hang clean and jerks
\n12-cal. row
Women use 20-lb. dumbbell
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 hanging knee-raises
\n10 dumbbell hang clean and jerks
\n14-cal. row
Boys use 20-lb. dumbbell
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 hanging knee-raises
\n10 dumbbell hang clean and jerks
\n12-cal. row
Girls use 10-lb. dumbbell
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 sit-ups
\n10 dumbbell hang clean and jerks
\n14-cal. row
Men use 20-lb. dumbbell
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 sit-ups
\n10 dumbbell hang clean and jerks
\n12-cal. row
Women use 10-lb. dumbbell
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.1
\nComplete as many rounds as possible in 20 minutes of:
\n8 toes-to-bars
\n10 dumbbell hang clean and jerks
\n12-cal. row
Women use 20-lb. dumbbell
\n","type":"rx"}],"weekday":null,"year":2018},{"competitions_workout_ids":[277,278],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"1-2-3-4-5-6-7-8-9-10 reps\u00a0of:
\nDumbbell squats
\nBurpees
Then, WORKOUT 18.2A:
\n1-rep-max clean
12-min. cap for 18.2 AND 18.2a
\n","tiebreak":"Prior to starting, film the dumbbells, barbell and plates to be used so the loads can be seen clearly. Before or after each lift, the athlete must state the weight and show the plates used. At the end of the workout, film the barbell being unloaded, and show the weight of the plates in order to clarify the actual heaviest load lifted. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"\u00a0 \u2022\u00a0One pair of dumbbells of appropriate weight for your division*\u2020
\n\u00a0 \u2022\u00a0Barbell
\n\u00a0 \u2022 Standard bumper plates (18-in. diameter) and change plates (no smaller than \u00bd lb.)
\n\u00a0 \u2022\u00a0Collars
*\u00a0If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed. \u00a0
\n\u2020 The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.). Athletes lifting with kg plates will need to convert their weight to pounds prior to submitting.
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.
\nIf the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1\u20442 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.
\nThe athlete\u2019s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete\u2019s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.
\nNote: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.
\nThere is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":10702,"event_name":null,"id":"wp178720","label":"18.2","media":{"hero":null,"movements":[{"alt":null,"title":"For the dumbbell squats, the rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. There is no requirement to maintain a grip on the dumbbell the entire time. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080743/18-2_B_3583-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended. Only one pair of dumbbells may be used.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080745/18-2_A_3586-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"The burpee must be performed perpendicular to and facing the barbell.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080747/18-2_C_3651-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"The athlete will jump the feet back so that he or she is lying on the ground. The athlete\u2019s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080749/18-2_D_3606-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"The athlete must jump over the barbell from both feet and land on both feet. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The barbell must be loaded with standard-height bumper plates for the athlete to jump over (scaled masters excluded). ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080751/18-2_E_3611-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"The rep ends when the athlete lands on both feet on the opposite side of the barbell. Before starting the next rep, the athlete must again be facing the barbell.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080754/18-2_F_3632-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"Using a two-foot jump, the feet must move back and forth together in the burpee.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080756/18-2_G_3658-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"NOTE: Unless the athlete is performing the workout scaled, he or she may NOT step backward or forward one foot at a time when lowering and raising to and from the ground. On the way down, the athlete must jump both feet back simultaneously. On the way up, the athlete must jump both feet forward simultaneously. Stepping back and/or stepping up is permitted for athletes in the scaled divisions only. Scaled athletes may also choose to step over the barbell instead of jumping.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080758/18-2_H_3644-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"The barbell begins on the ground for the clean.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080800/18-2_I_3727-uehdw673bsvdDFcdQed.jpg"},{"alt":null,"title":"The rep is complete when the athlete\u2019s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete\u2019s elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted. Hang cleans are not permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080802/18-2_J_3733-uehdw673bsvdDFcdQed.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080740/18-2_CoverPhoto-uehdw673bsvdDFcdQed.jpg"},"youtube_video_id":"ZIbI0ekrrZU"},"meta":{"description":"Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the\u2026","title":"18.2"},"ordinal":2,"pdf_link":"https://games-assets.crossfit.com/18_2_15_aosi89035aiwSDOFIHhawe.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080741/18-2-Sponsor_Compex.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080741/18-2-Sponsor_Compex.png","url":"https://www.compexusa.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Men use 50-lb. dumbbells
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"rx"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Women use 35-lb. dumbbells
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Boys use 35-lb. dumbbells
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Girls use 20-lb. dumbbells
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Men use 35-lb. dumbbells
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Women use 20-lb. dumbbells
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Men use 35-lb. dumbbells, stepping burpees allowed
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Women use 20-lb. dumbbells, stepping burpees allowed
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Boys use 20-lb. dumbbells, stepping burpees allowed
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Girls use 10-lb. dumbbells, stepping burpees allowed
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Men use 20-lb. dumbbells, burpee over empty barbell, stepping burpees allowed
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.2
\n1-2-3-4-5-6-7-8-9-10 reps for time of:
\nDumbbell squats
\nBar-facing burpees
Women use 10-lb. dumbbells, burpee over empty barbell, stepping burpees allowed
\nWorkout 18.2a
\n1-rep-max clean
\nTime cap: 12 minutes to complete 18.2 AND 18.2a
\n","type":"scaled"}],"weekday":null,"year":2018},{"competitions_workout_ids":[279],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 ring muscle-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 bar muscle-ups
Time cap: 14 minutes
\n","tiebreak":"Prior to starting, film the dumbbell, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.\u00a0
\n","video_submission_standards":"Jump rope
\nBarbell
\nCollars
\nPlates to load to the appropriate weight for your division*
\nRings
\nDumbbell of appropriate weight for your division\u2020
\nPull-up bar
\n* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbell are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 34 kg (75 lb.), 36 kg (80 lb.) and 52 kg (115 lb.). For the dumbbell, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
\n\u2020 If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n\u00a0
\n","workout":"This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.
\nThis workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete\u2019s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.
\nThis workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
\nNote: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":10738,"event_name":null,"id":"wp178721","label":"18.3","media":{"hero":null,"movements":[{"alt":null,"title":"This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080809/18-3_A_3750-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"In the overhead squat, the hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080811/18-3_B_3809-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"The barbell must come to full lockout overhead, with the athlete\u2019s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080813/18-3_C_3833-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080816/18-3_D_3783-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080818/18-3_E_3792-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete\u2019s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080820/18-3_F_3844-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete's body while the dumbbell is locked out overhead for the repetition to count. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080822/18-3_G_3848-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080824/18-3_H_3868-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080826/18-3_I_3866-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"For scaled divisions, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080828/18-3_J_3750-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080830/18-3_K_3868-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"At the top of the movement, the chin must break the horizontal plane of 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080832/18-3_L_3871-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080834/18-3_M_3868-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"At the top, the chest must clearly come into contact with the bar below the collarbone. 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080836/18-3_N_3923-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete\u2019s head when he or she is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080839/18-3_O_3912-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"At the bottom of the movement, the athlete must lower his or her body so the arms are fully extended.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080841/18-3_P_3890-84nf02sd7rncbeur62hl.jpg"},{"alt":null,"title":"At the top, the chest must clearly come into contact with the bar below the collarbone. 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080843/18-3_Q_3906-84nf02sd7rncbeur62hl.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080805/CoverPhoto_18_3-84nf02sd7rncbeur62hl.jpg"},"youtube_video_id":"d3UeeyMpJiE"},"meta":{"description":"This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete will have 14 minutes to complete\u2026","title":"18.3"},"ordinal":3,"pdf_link":"https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080807/18-3-Sponsor_AssaultFitness.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080807/18-3-Sponsor_AssaultFitness.png","url":"https://www.assaultfitness.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 ring muscle-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 ring muscle-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 bar muscle-ups
Women perform 80-lb. OHS, 35-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 ring muscle-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 bar muscle-ups
Boys perform 75-lb. OHS, 35-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 ring muscle-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 bar muscle-ups
Girls perform 55-lb. OHS, 20-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 chest-to-bar pull-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 chest-to-bar pull-ups
Men perform 75-lb. OHS, 35-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 double-unders
\n20 overhead squats
\n100 double-unders
\n12 chest-to-bar pull-ups
\n100 double-unders
\n20 dumbbell snatches
\n100 double-unders
\n12 chest-to-bar pull-ups
Women perform 55-lb. OHS, 20-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 single-unders
\n20 overhead squats
\n100 single-unders
\n12 chin-over-bar pull-ups
\n100 single-unders
\n20 dumbbell snatches
\n100 single-unders
\n12 chin-over-bar pull-ups
Men perform 45-lb. OHS, 35-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 single-unders
\n20 overhead squats
\n100 single-unders
\n12 chin-over-bar pull-ups
\n100 single-unders
\n20 dumbbell snatches
\n100 single-unders
\n12 chin-over-bar pull-ups
Women perform 35-lb. OHS, 20-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 single-unders
\n20 overhead squats
\n100 single-unders
\n12 chin-over-bar pull-ups
\n100 single-unders
\n20 dumbbell snatches
\n100 single-unders
\n12 chin-over-bar pull-ups
Boys perform 45-lb. OHS, 20-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 single-unders
\n20 overhead squats
\n100 single-unders
\n12 chin-over-bar pull-ups
\n100 single-unders
\n20 dumbbell snatches
\n100 single-unders
\n12 chin-over-bar pull-ups
Girls perform 35-lb. OHS, 10-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 single-unders
\n20 overhead squats
\n100 single-unders
\n12 jumping chest-to-bar pull-ups
\n100 single-unders
\n20 dumbbell snatches
\n100 single-unders
\n12 jumping chest-to-bar pull-ups
Men perform 45-lb. OHS, 20-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.3
\n2 rounds for time of:
\n100 single-unders
\n20 overhead squats
\n100 single-unders
\n12 jumping chest-to-bar pull-ups
\n100 single-unders
\n20 dumbbell snatches
\n100 single-unders
\n12 jumping chest-to-bar pull-ups
Women perform 35-lb. OHS, 10-lb. DB snatches
\nTime cap: 14 minutes
\n","type":"scaled"}],"weekday":null,"year":2018},{"competitions_workout_ids":[280],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"Diane
\n21-15-9 reps of:
\n\u00a0\u00a0\u00a0Deadlifts, 225 / 155 lb.
\n\u00a0\u00a0\u00a0Handstand push-ups
Then,
\n21-15-9 reps of:
\n\u00a0\u00a0\u00a0Deadlifts, 315 / 205 lb.
\n\u00a0\u00a0\u00a050-ft. handstand walk after each set
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring process for the handstand push-up mark and the length of the floor marks for the handstand walk so all measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"\u2022 Barbell
\n\u2022 Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division
\n\u2022 Collars
\n\u2022 A wall mark for the handstand push-ups
\n\u2022 Floor marks for the handstand walk
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 lb.).\u00a0
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.
\nThe athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.
\nThe athlete\u2019s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.
\nThis workout includes a tiebreak. If all 165 reps are completed prior to the 9-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each set of deadlifts. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of deadlifts. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
\nNote: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":10773,"event_name":null,"id":"wp178722","label":"18.4","media":{"hero":null,"movements":[{"alt":null,"title":"This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080853/18_4_A_3990-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing. Two separate barbells may be used for deadlifting during the workout. If one barbell is used, the athlete may receive assistance with changing the load.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080855/18_4_B_3991-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"Prior to starting, the athlete will need to establish the foot line on the wall for the handstand push-up. For the first step, measure the distance from the athlete\u2019s elbow to the athlete\u2019s middle knuckle while he or she makes a fist.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080857/18_4_C_4490-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"In step 2, the athlete will stand with his or her back to the wall on the same surface the hands will be on, with feet at hip width and heels touching the wall. A line will need to be drawn on the wall, marking the height of the top of the athlete\u2019s head.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080859/18_4_D_4045-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"From the mark for the top of the athlete\u2019s head (step 2), add half the distance measured in step 1 and make a second mark. This will be the height of the target line for the handstand push-ups. For example, if an athlete is 65 inches tall and measures 14 inches from elbow to knuckle, he or she would add 7 inches to the height mark for a final target line of 72 inches.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080901/18_4_E_4059-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"Once the height of the target line is established, mark it with a marker, chalk or tape. Judges may restore the line between rounds as needed.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080903/18_4_F_4072-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete\u2019s heels must start the rep above the pre-marked target line. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080905/18_4_G_4076-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"At the bottom, the athlete\u2019s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement but must touch above the line at the beginning and end of each rep. Kipping is allowed.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080907/18_4_H_4091-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"The handstand walk area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot walk in one direction and a 25-foot walk back. Walking more than 25 feet in one direction without turning around is not allowed.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080909/18_4_I_3959-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080911/18_4_J_4163-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080913/18_4_K_4212-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080915/18_4_L_4227-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080917/18_4_M_4232-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"The bear crawl area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot crawl in one direction and a 25-foot crawl back. Crawling more than 25 feet in one direction without turning around is not allowed.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080920/18_4_N_3959-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"The athlete must place both hands (entire hand, including palm and fingers) on the ground BEHIND the mark denoting the start of the segment being attempted. Reaching across the line and placing hands into the segment constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080922/18_4_O_4284-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, he or she must restart from the last increment crossed. Both hands and both feet must cross the line marking the 5-foot increment to earn credit for that distance. Each 5-foot section will count as 1 rep.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080924/18_4_P_4306-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"Each rep of the push press begins with the barbell at the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080926/18_4_Q_4325-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"At the top, the arms, hips and knees are fully extended, and the bar finishes directly over the middle of the body with the feet in line under the body. Using a rack is not permitted. Athletes may have two separate barbells for the deadlifts and another barbell for the push presses. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080927/18_4_R_4329-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"A straight body position must be maintained throughout the hand-release knee push-up. No snaking or sagging. The elbows must be locked out at the top with the knees no wider than shoulder width.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080930/18_4_S_4240-437hnsGdrqnsd43ZPE.jpg"},{"alt":null,"title":"At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080932/18_4_T_4245-437hnsGdrqnsd43ZPE.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080846/CoverPhoto_18_4-437hnsGdrqnsd43ZPE.jpg"},"youtube_video_id":"nghMpHOLFxg"},"meta":{"description":"Prior to starting this workout, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark\u2026","title":"18.4"},"ordinal":4,"pdf_link":"https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080851/18_4_Sponsor_Zevia-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080851/18_4_Sponsor_Zevia-scaled.png","url":"https://www.zevia.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 225 lb.
\n21 handstand push-ups
\n15 deadlifts, 225 lb.
\n15 handstand push-ups
\n9 deadlifts, 225 lb.
\n9 handstand push-ups
\n21 deadlifts, 315 lb.
\n50-ft. handstand walk
\n15 deadlifts, 315 lb.
\n50-ft. handstand walk
\n9 deadlifts, 315 lb.
\n50-ft. handstand walk
Time cap: 9 min.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 155 lb.
\n21 handstand push-ups
\n15 deadlifts, 155 lb.
\n15 handstand push-ups
\n9 deadlifts, 155 lb.
\n9 handstand push-ups
\n21 deadlifts, 205 lb.
\n50-ft. handstand walk
\n15 deadlifts, 205 lb.
\n50-ft. handstand walk
\n9 deadlifts, 205 lb.
\n50-ft. handstand walk
Time cap: 9 min.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 135 lb.
\n21 handstand push-ups
\n15 deadlifts, 135 lb.
\n15 handstand push-ups
\n9 deadlifts, 135 lb.
\n9 handstand push-ups
\n21 deadlifts, 185 lb.
\n50-ft. handstand walk
\n15 deadlifts, 185 lb.
\n50-ft. handstand walk
\n9 deadlifts, 185 lb.
\n50-ft. handstand walk
Time cap: 9 min.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 95 lb.
\n21 handstand push-ups
\n15 deadlifts, 95 lb.
\n15 handstand push-ups
\n9 deadlifts, 95 lb.
\n9 handstand push-ups
\n21 deadlifts, 135 lb.
\n50-ft. handstand walk
\n15 deadlifts, 135 lb.
\n50-ft. handstand walk
\n9 deadlifts, 135 lb.
\n50-ft. handstand walk
Time cap: 9 min.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 185 lb.
\n21 push presses, 95 lb.
\n15 deadlifts, 185 lb.
\n15 push presses, 95 lb.
\n9 deadlifts, 185 lb.
\n9 push presses, 95 lb.
\n21 deadlifts, 255 lb.
\n10 handstand push-ups
\n15 deadlifts, 255 lb.
\n10 handstand push-ups
\n9 deadlifts, 255 lb.
\n10 handstand push-ups
Time cap: 9 min.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 125 lb.
\n21 push presses, 65 lb.
\n15 deadlifts, 125 lb.
\n15 push presses, 65 lb.
\n9 deadlifts, 125 lb.
\n9 push presses, 65 lb.
\n21 deadlifts, 165 lb.
\n10 handstand push-ups
\n15 deadlifts, 165 lb.
\n10 handstand push-ups
\n9 deadlifts, 165 lb.
\n10 handstand push-ups
Time cap: 9 min.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 135 lb.
\n21 hand-release push-ups
\n15 deadlifts, 135 lb.
\n15 hand-release push-ups
\n9 deadlifts, 135 lb.
\n9 hand-release push-ups
\n21 deadlifts, 185 lb.
\n50-ft. bear crawl
\n15 deadlifts, 185 lb.
\n50-ft. bear crawl
\n9 deadlifts, 185 lb.
\n50-ft. bear crawl
Time cap: 9 min.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 95 lb.
\n21 hand-release push-ups
\n15 deadlifts, 95 lb.
\n15 hand-release push-ups
\n9 deadlifts, 95 lb.
\n9 hand-release push-ups
\n21 deadlifts, 135 lb.
\n50-ft. bear crawl
\n15 deadlifts, 135 lb.
\n50-ft. bear crawl
\n9 deadlifts, 135 lb.
\n50-ft. bear crawl
Time cap: 9 min.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 75 lb.
\n21 hand-release push-ups
\n15 deadlifts, 75 lb.
\n15 hand-release push-ups
\n9 deadlifts, 75 lb.
\n9 hand-release push-ups
\n21 deadlifts, 95 lb.
\n50-ft. bear crawl
\n15 deadlifts, 95 lb.
\n50-ft. bear crawl
\n9 deadlifts, 95 lb.
\n50-ft. bear crawl
Time cap: 9 min.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 55 lb.
\n21 hand-release push-ups
\n15 deadlifts, 55 lb.
\n15 hand-release push-ups
\n9 deadlifts, 55 lb.
\n9 hand-release push-ups
\n21 deadlifts, 75 lb.
\n50-ft. bear crawl
\n15 deadlifts, 75 lb.
\n50-ft. bear crawl
\n9 deadlifts, 75 lb.
\n50-ft. bear crawl
Time cap: 9 min.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 115 lb.
\n21 hand-release knee push-ups
\n15 deadlifts, 115 lb.
\n15 hand-release knee push-ups
\n9 deadlifts, 115 lb.
\n9 hand-release knee push-ups
\n21 deadlifts, 155 lb.
\n50-ft. bear crawl
\n15 deadlifts, 155 lb.
\n50-ft. bear crawl
\n9 deadlifts, 155 lb.
\n50-ft. bear crawl
Time cap: 9 min.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.4
\nFor time:
\n21 deadlifts, 80 lb.
\n21 hand-release knee push-ups
\n15 deadlifts, 80 lb.
\n15 hand-release knee push-ups
\n9 deadlifts, 80 lb.
\n9 hand-release knee push-ups
\n21 deadlifts, 105 lb.
\n50-ft. bear crawl
\n15 deadlifts, 105 lb.
\n50-ft. bear crawl
\n9 deadlifts, 105 lb.
\n50-ft. bear crawl
Time cap: 9 min.
\n","type":"scaled"}],"weekday":null,"year":2018},{"competitions_workout_ids":[281],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"11.6/12.5
\n7-min. AMRAP
\n3-6-9-12-15-18-21-etc. of:
\nThrusters
\nChest-to-bar pull-ups
M 100 lb. \u00a0F 65 lb.
\n","tiebreak":"Prior to starting, film the pull-up bar, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
\n","video_submission_standards":"* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg (100 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).\u00a0
\nFor each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
\nAny athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
\n","workout":"This workout begins with the barbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap. \u00a0
\nThe athlete\u2019s score will be the total number of repetitions completed before the time cap expires.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":null,"division_groups":[],"drupal_id":10801,"event_name":null,"id":"wp178723","label":"18.5","media":{"hero":null,"movements":[{"alt":null,"title":"This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080940/18-5_option1_A_4359-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete\u2019s body.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080942/18-5_option1_B_4367-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080944/18-5_option1_C_3930-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"At the top, the chest must clearly come into contact with the bar below the collarbone. 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080946/18-5_option1_D_3923-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete\u2019s head when the athlete is standing tall. ","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080948/18-5_option1_E_3912-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080950/18-5_option1_F_3890-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"At the top, the chin must break the horizontal plane of 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080952/18-5_option1_G_3879-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080954/18-5_option1_H_3930-sjdnue76wqabdg65_0.jpg"},{"alt":null,"title":"At the top of the movement, the chin must break the horizontal plane of 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.","url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080956/18-5_option1_I_3871-sjdnue76wqabdg65_0.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080935/CoverPhoto_18-5_option1-sjdnue76wqabdg65_0.jpg"},"youtube_video_id":"X0EOU5PQNoQ"},"meta":{"description":"This workout begins with the barbell on the floor and the athlete standing tall. After the call of \u201c3, 2, 1 \u2026 go,\u201d the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will\u2026","title":"18.5"},"ordinal":5,"pdf_link":"https://games-assets.crossfit.com/18_5option1_aouisdhf6.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080938/18-5_sponsor_RomWod_0.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2018/03/16080938/18-5_sponsor_RomWod_0.png","url":"https://romwod.com/"},"variants":[{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 chest-to-bar pull-ups
\n6 thrusters
\n6 chest-to-bar pull-ups
\n9 thrusters
\n9 chest-to-bar pull-ups
\n12 thrusters
\n12 chest-to-bar pull-ups
\n15 thrusters
\n15 chest-to-bar pull-ups
\n18 thrusters
\n18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nMen use 100 lb.
\n
Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 chest-to-bar pull-ups
\n6 thrusters
\n6 chest-to-bar pull-ups
\n9 thrusters
\n9 chest-to-bar pull-ups
\n12 thrusters
\n12 chest-to-bar pull-ups
\n15 thrusters
\n15 chest-to-bar pull-ups
\n18 thrusters
\n18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nWomen use 65 lb.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 chin-over-bar pull-ups
\n6 thrusters
\n6 chin-over-bar pull-ups
\n9 thrusters
\n9 chin-over-bar pull-ups
\n12 thrusters
\n12 chin-over-bar pull-ups
\n15 thrusters
\n15 chin-over-bar pull-ups
\n18 thrusters
\n18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nBoys use 65 lb.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 chin-over-bar pull-ups
\n6 thrusters
\n6 chin-over-bar pull-ups
\n9 thrusters
\n9 chin-over-bar pull-ups
\n12 thrusters
\n12 chin-over-bar pull-ups
\n15 thrusters
\n15 chin-over-bar pull-ups
\n18 thrusters
\n18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nGirls use 45 lb.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 chin-over-bar pull-ups
\n6 thrusters
\n6 chin-over-bar pull-ups
\n9 thrusters
\n9 chin-over-bar pull-ups
\n12 thrusters
\n12 chin-over-bar pull-ups
\n15 thrusters
\n15 chin-over-bar pull-ups
\n18 thrusters
\n18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nMen use 65 lb.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 chin-over-bar pull-ups
\n6 thrusters
\n6 chin-over-bar pull-ups
\n9 thrusters
\n9 chin-over-bar pull-ups
\n12 thrusters
\n12 chin-over-bar pull-ups
\n15 thrusters
\n15 chin-over-bar pull-ups
\n18 thrusters
\n18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nWomen use 45 lb.
\n","type":"rx"},{"divisions":[{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 jumping chin-over-bar pull-ups
\n6 thrusters
\n6 jumping chin-over-bar pull-ups
\n9 thrusters
\n9 jumping chin-over-bar pull-ups
\n12 thrusters
\n12 jumping chin-over-bar pull-ups
\n15 thrusters
\n15 jumping chin-over-bar pull-ups
\n18 thrusters
\n18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nMen use 65 lb.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 jumping chin-over-bar pull-ups
\n6 thrusters
\n6 jumping chin-over-bar pull-ups
\n9 thrusters
\n9 jumping chin-over-bar pull-ups
\n12 thrusters
\n12 jumping chin-over-bar pull-ups
\n15 thrusters
\n15 jumping chin-over-bar pull-ups
\n18 thrusters
\n18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nWomen use 45 lb.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 jumping chin-over-bar pull-ups
\n6 thrusters
\n6 jumping chin-over-bar pull-ups
\n9 thrusters
\n9 jumping chin-over-bar pull-ups
\n12 thrusters
\n12 jumping chin-over-bar pull-ups
\n15 thrusters
\n15 jumping chin-over-bar pull-ups
\n18 thrusters
\n18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nBoys use 45 lb.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 jumping chin-over-bar pull-ups
\n6 thrusters
\n6 jumping chin-over-bar pull-ups
\n9 thrusters
\n9 jumping chin-over-bar pull-ups
\n12 thrusters
\n12 jumping chin-over-bar pull-ups
\n15 thrusters
\n15 jumping chin-over-bar pull-ups
\n18 thrusters
\n18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nGirls use 35 lb.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 jumping chin-over-bar pull-ups
\n6 thrusters
\n6 jumping chin-over-bar pull-ups
\n9 thrusters
\n9 jumping chin-over-bar pull-ups
\n12 thrusters
\n12 jumping chin-over-bar pull-ups
\n15 thrusters
\n15 jumping chin-over-bar pull-ups
\n18 thrusters
\n18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nMen use 45 lb.
\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"}],"pdf_link":null,"prescription":"Workout 18.5 = 12.5 = 11.6
\nComplete as many reps as possible in 7 minutes of:
\n3 thrusters
\n3 jumping chin-over-bar pull-ups
\n6 thrusters
\n6 jumping chin-over-bar pull-ups
\n9 thrusters
\n9 jumping chin-over-bar pull-ups
\n12 thrusters
\n12 jumping chin-over-bar pull-ups
\n15 thrusters
\n15 jumping chin-over-bar pull-ups
\n18 thrusters
\n18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
\nWomen use 35 lb.
\n","type":"scaled"}],"weekday":null,"year":2018}]}