Friday 2/23/18

Friday 2/23/18

No Rep! – You will be scoring each other’s workouts during the Open. Scaled can score scaled. Level 3s can count for each other and Level 4s will be scored by coaches or official judges if available.

Your job as a judge is to count your athlete’s reps, hold the movement standards, and to document their score accurately. To be a great judge, you’re consistent, fair, and communicate effectively with your athlete during the workout.

COUNTING – Count your athlete’s reps OUT LOUD.  Your athlete is probably in another WORLD and it is very helpful to count their reps for them.

Competitors wait for you to count the rep before they move onto the next one. Counting is important!

With single and double unders, say the landmarks and tell the athlete where they are when they trip up. This might look like “10 … 20 … 30 … [miss] 38! … 40 … 50.” If you’re an athlete in the middle of 300 double unders or the last round of 50 Thrusters, not knowing where you are can be BRUTAL.

MOVEMENT STANDARDS – We need all the athletes on the same playing field. And if you’re allowing someone to get away with 80% of a full movement, this puts everyone else at a disadvantage. It’s not fair to the other judges who are upholding standards. Don’t do it.

Athlete get very frustrated when you call similar reps they got away earlier as No Reps. That being said, NO REP IMMEDIATELY if the movement is not a rep. It’s your job!

In addition to athletes not knowing where they are in a workout, not knowing WHY they got No Repped can be another traumatic experience.

No Repping Tips:
– Be LOUD when you call a No Rep.
– Be FIRM and CONFIDENT, don’t be wishy-washy.
– Tell them WHY it’s a No Rep. No long explanation, just a WHY.
For example:
“Lower!” for not hitting squat depth.
“Chin over bar!” If their chin doesn’t get above the bar with a pull-up.
“Lock out” if they don’t fully extend their elbows in a HSPU.
“Clean from ground” if they accidentally start hang cleaning when they need to power clean.

ATHLETES – Do not be jerks to your judges. Do not argue about No Reps during the workout; you’re just wasting time. If you are no repped, fix it and redo the rep no questions asked.

EVERYONE – Know the standards. Your job, athlete and judge, is to know the standards BEFORE starting the workout. The opportunity to judge each other will make you a better athlete.

Happy 18.1!!

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups

Non competitors warmup with 10 Alternating Turkish Getups.

Conditioning

CrossFit Open Workout 18.1

Rx Competitors

Complete as many rounds as possible in 20 minutes of:

8 Toes to Bar
10 Dumbbell Hang Clean and Jerk (five on each side)
14 Cal Row (men)/12 Cal Row (women)

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled and Masters Competitors

8 Hang Knee Tucks
10 Hang Clean and Jerks
14M/12F Cal Row (OR substitute 200 yd RUN for the Row)

Men use 35-lb. dumbbell (OR kettlebell)
Women use 20-lb. dumbbell (OR kettlebell)

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: 18.1 Standards
A lot of the bullshit that you normally count as a rep will not fly during competition.

I’ll highlight a couple of things that may be an issue:
1. You must touch your shoulder with the dumbbell (or kettlebell for scaled) at the end of the clean, before you take the weight overhead.
2. Overhead LOCKOUT requires knees, hips, and arm extended AT THE SAME TIME with the dumbbell overhead.
3. You must complete all five reps on one arm before switching to the other.
4. Your feet must swing behind the plane of the pull-up bar for the rep to count on either T2B or HKT
5. Both of your feet actually must touch the bar at the same time in a Toes to Bar rep.

Failure to achieve these standards will result in a “NO REP” call by your judge.
Meet the standard.

Non Competitors
20 minutes AMRAP

8 Hang Knee Tucks or Sit-ups
5/5 Kettlebell Clean and Push Press
200 yd RUN