CrossFit 2147 Invitational 2022

Workout 1

8 Min AMRAP - Indian File
10/7 Echo Bike Calories
5 Power Cleans 50/35 (Open) or 5 Power Snatch 50/35 (Advanced)

Movement Standards

This workout commences with all athletes touching the wall behind the Echo Bike. At the sound of 3, 2, 1 go, the first athlete can proceed to the bike and commence their calories. Once the first athlete has completed calories, calories must be completed on the screen before the athlete comes off, they can proceed to the barbell and the second athlete can commence their calories on the Echo Bike. You will continue in this fashion until the eight (8) minutes are completed. Please note, all athletes must go through a round before it circles back to the first athlete. 

Rogue Echo Bike

• The Echo Bike must be reset to zero before the next athlete commences their calories.
• The athlete completing the calories cannot come off the bike until all the calories are completed. Additionally, if the athlete before has not finished their portion of the barbell work the athlete on the bike must remain seated until the athlete at the barbell has finished.
• The athlete may be seated or standing.

Power Cleans (Open Division.

• The barbell begins on the ground, touch and go is permitted. No bouncing.
• The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
• The athlete should also remain above parallel in the squat position for the rep to be credited.
• Be careful with starting the next rep before your knees and hips are fully extended!

Power Snatches (Advanced Division)

• The barbell begins on the ground. Touch-and-go is permitted. No bouncing.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
• The athlete should also remain above parallel in the squat position for the rep to be credited.
• Be careful with starting the next rep before your knees and hips are fully extended!

Workout 2 

2 x 6 Min AMRAPs

FF for AMRAP 1 and then MM for AMRAP 2
30 Double Unders (60 single unders are permitted for Opens however both members of the pair must do single unders)
20 Dumbbell Snatch 22.5/15 (Open) or 30/22.5 (Advanced)
10 Burpee Box Jump Over 24/20

* Whilst one team is working, the other is rowing for calories. 

*you may break the work up however you like

Movement Standards

This workout commences with all athletes touching the wall behind the rower. At the sound of 3, 2, 1 go, the MM pair can proceed to the rower and the FF pair can proceed to the floor to commence their AMRAP. At the 6 min mark, the call of change will be made and then the FF pair will proceed to the rower continuing calories from where the MM pair left off and the MM pair will proceed to the floor to commence their AMRAP. At the end of the 12 mins, your score for the AMRAP will be taken and the calories for the rower will be taken. When the MM pair commence their AMRAP, they will start back at the beginning (i.e. starting with double unders)

Double Unders

• The rope passes under the feet twice for each jump. 
  For Open divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count. 
  Only successful jumps are counted, not attempts.

Dumbbell Snatch

• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The athlete must lift the dumbbell overhead in one motion, a clean and jerk is not allowed.
• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. 
  The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when:- the arms, hips, and knees are fully extended; and- the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.
• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

Burpee Box Jump Over

• The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box.
• In the bottom position, to ensure the athlete remains perpendicular to the box on each rep.
• There is no requirement to stand tall while on top of the box.
• A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
• The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.
• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
• BURPEE BOX STEP-OVER (Scaled - this is scored lower than RX’d for Open) The burpee box step-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box.
• In the bottom position, to ensure the athlete remains perpendicular to the box on each rep.
• There is no requirement to stand tall while on top of the box.
• Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Calories from rowing as per Workout 2

Workout 3 

1st Pair - 2 Rounds,
12 OHS 40kg/25kg (Open) or 70kg/50kg (Advanced)
24 Knees to Elbows (Open) or Chest to Bar Pull-Ups (Advanced)

2nd Pair - 2 Rounds
24 Front Squats 40kg/25kg (Open) 70kg/50kg (Advanced)
12 Pull-Ups (Open) / BMU (Advanced)

Movement Standards

This workout commences with all athletes touching the wall behind the rig. At the sound of 3, 2, 1 go, the first pair (MM, FF, or MF) can proceed to the floor to complete their two (2) rounds. After they have finished, the second pair can proceed to complete their two (2) rounds. Members of the first pair will not be able to complete any of the other two (2) rounds assigned to the other pair. There is no requirement for both athletes to complete all components of their couplet. For example, if only one athlete can do bar muscle ups, there is no requirement for the other athlete to complete any.

Overhead Squats

• The bar must begin on the ground. Squat racks are not permitted.
• The barbell must remain overhead until the lockout position is achieved.
• A full squat snatch is permitted but not required to start the movement if standard depth is achieved. 
  Once the bar is in the overhead position, the athlete’s hip crease must pass below the top of their knees at the bottom.
• The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over or slightly behind the middle of the body.
• If any part of the athlete’s body other than their hands makes contact with the bar, the rep will not count.
• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

Front Squats

• This is a standard front squat.
• The bar starts on the ground. No racks allowed.
• A full squat clean is permitted but not required to start the movement if standard depth is achieved. 
  With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position.
• Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.

Knees to Elbows

• Athletes begin by hanging from the pull-up bar with arms extended.
• The rep is credited when both knees contact anywhere on the arm at the same time (i.e. from armpit to wrist).
• The heels must be brought back behind the bar. 
  Overhand, underhand, or mixed grips are all permitted.
• Wrapping tape around the pull-up bar is not permitted.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Chest to Bar Pull-Ups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
• Wrapping tape around the pull-up bar is not permitted.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

Pull-Ups

• The athlete must start each rep with their arms fully extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the other requirements are met.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
• Wrapping tape around the pull-up bar is not permitted.
• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.
• SCALE OPTION: 2:1 Burpee Bar Touches - this will be scored lower than any team that does the workout as prescribed. For the rep to count, your chest and thighs must touch the ground before jumping up to touch the pull-up bar.

Bar Muscle Ups

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part of the bar during the kip.
• The athlete must pass through some portion of a dip before locking out over the bar.
• Wrapping tape around the pull-up bar is not permitted.
• Wearing hand protection (gymnastics-style grips, gloves, etc.)

Workout 4 

For Weight
HRDKAW Complex
1 x Clean
1 x Low Hang Clean
1 x Hang Clean
1 x Jerk

Movement Standards

In the time remaining from Workout 3, athletes will be able to complete the HRDKAW complex. Your score is the combined weight of each athlete's max lift of the complex. Only one lifter is permitted at any time and you are able to change the weights up or down. The lift is credited when all movements are completed unbroken and in accordance with the movement standards. You are able to complete as many attempts as the time allows. 

The plates/equipment that will be available are:

1x 20kg barbell
1x 15kg barbell
2 x 25kg plates
2 x 20kg plates
2 x 15kg plates
2 x 10kg plates
2 x 5kg plates
2 x 2.5kg plates
2 x 2kg plates
2 x 1kg plates
2 x 0.5kg plates
1x 15kg bar
1x 20kg bar
4x collars

Clean

• The barbell starts on the ground. Collars must be placed outside the plates.
• Power cleans, squat cleans, and split cleans are permitted.
• If the athlete’s knee touches the floor during the attempt, the rep will not count.
• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Low Hang Clean (below the knee)

• The low hang clean begins when the bar is lowered from the rack position.
• The bar must pass below the knee.
• Low hang power cleans, low hang squat cleans, and low hang split cleans are permitted.
• If the knee touches the floor during the attempt, the rep will not count.
• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Hang Clean (above the knee)

• The hang clean begins when the bar is lowered from the rack position.
• The bar may not pass below the knee.
• Hang power cleans, hang squat cleans, and hang split cleans are permitted.
• If the knee touches the floor during the attempt, the rep will not count.
• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Jerk

• Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk.
• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
• The rep is credited when:-
  • The barbell is locked out overhead, and arms, hips, and legs are extended.
  • The bar is over or slightly behind the center of the athlete’s body, with feet in line.
  • If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may NOT reattempt the jerk.