More Dumbbells! – Fri 3.03.17

 In W.O.D.

This is a CrossFit Open WOD. If you didn’t sign up for the Open, then please use Kettlebells or a pair of off-weight Dumbbells.  This will allow the people that signed up to use the prescribed equipment.

Skill:  Work on the aspect of this workout you need to focus on, ie; Toes to Bar or Bar Muscle Ups*

*Notice, per the rules:  Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep (for the Muscle Up).

Conditioning:  “CF Games Open 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx: Men use 50-lb. dumbbells, Women use 35-lb. dumbbells
Scale: Men use 35-lb. dumbbells, Women use 20-lb. dumbbells

Time cap: 20 minutes

***All other variations for age groups and scaling can be found here: https://games.crossfit.com/workouts/open/2017/17.2

NOTES

Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. 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.

Note: 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.

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