“Appreciate”

March Competition

Week 1 of 3

Score submissions open March 4th at 5PM PST and close March 11th at 5PM PST

Workout 1

"Appreciate"

Rx

As Many Repetitions as Possible in 15:00 of:
2, 4, 6, 8, etc.*,

Burpee Box Jump-Overs
Alternating Dumbbell Hang Clean & Jerk
Chest to Bar Pull Ups

*Continue adding 2 repetitions to each movement every new round

Men: 50 lb (22.5 kg) Dumbbell, 24" Box
Women: 35 lb (15 kg) Dumbbell, 20" Box

Scaled

As Many Repetitions as Possible in 15:00 of:
2, 4, 6, 8, etc.*,

Burpee Box Jump-Overs
Alternating Dumbbell Hang Clean & Jerk
Pull Ups (or 2:1 Jumping Pull-Ups)

*Continue adding 2 repetitions to each movement every new round

May choose to perform Burpee Box Step-Overs
Men: 35 lb (15 kg) Dumbbell

Women: 20 lb (10 kg) Dumbbell

Please note it takes 2 repetitions of a Jumping Pull-Up to count as 1 repetition towards your score.

Workout Instructions & Standards

Workout Description:

The workout begins with a stopwatch timer counting up to or down from 15:00.

The competitor will complete 2 repetitions of each movement the first round, 4 repetitions of each movement the second round, 6 reps each the third round, and continue to add two repetitions to each movement each additional round.

Alternating Dumbbell Hang Clean & Jerks: Each round you share the total amount of repetitions between both arms. You will do the first half of repetitions with the Right Arm and then the other half of the repetitions with the Left Arm. For example: during the round of 2 repetitions you will complete 1 with the Right Arm, and then 1 with the Left Arm; during the round of 4 repetitions you will complete 2 with the Right Arm, and then 2 with the Left Arm; during the round of 6 repetitions you will complete 3 with the Right Arm, and then 3 with the Left Arm; etc.

Scaled competitors choosing Jumping Pull-Ups: Please note it takes 2 repetitions of a Jumping Pull-Up to count as 1 repetition towards your score. For Example: if you finish the workout on the Round of 10's and complete 8 Jumping Pull-Ups that during that Round, those Jumping Pull-Ups only count as 4 repetitions that round.

The competitors score is the amount of completed repetitions at the end of 15:00

Completed Round Repetitions Completed
2's 6
4's 18
6's 36
8's 60
10's 90
12's 126
14's 168
16's 216
18's 270
20's 330

Movement Standards:

  • Burpee Box Jump-Over
    • -The competitor must begin each repetition standing upright, facing the box perpendicularly
    • -The competitor will perform a burpee, lowering themselves in any manner to a point where their hips and chest are touching the floor while still perpendicular to the box
    • -The competitor will then stand in any manner they prefer and jump onto and over (Scaled Competitors may step-over) the box. The jump must be initiated with both feet and the competitor must still be perpendicular to the box when jumping.
    • -A repetition is completed only after the competitor lands on the opposite side of the box from which they started
  • Dumbbell Hang Clean & Jerk
    • -The Dumbbell starts on floor and is first deadlifted to "hang" position with hips, legs, and arm supporting the Dumbbell at extension
    • -Competitors must then "Clean" the dumbbell to the front rack position followed by performing a Press or Jerk to achieve the Dumbbell to a stable overhead position.
    • -A repetition is completed with the Dumbbell locked out overhead with knees, hips and arm supporting the Dumbbell fully extended.
    • -Consecutive repetitions may return the Dumbbell to the "hang" position from a completed repetition without having to perform the deadlift at the start of each repetition
  • Pull-Up/Chest to Bar Pull-Up
    • -Competitors must choose a pull-up bar where they are unable to touch the floor while hanging at extension.
    • -Competitors may choose strict or kipping movements
    • -A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar. Rx Competitors must touch their "chest" to contact the bar for a repetition to count. "Chest" is defined as any point below the collar bone.
  • Jumping Pull-Up
    • -Competitors must choose a pull-up bar that is at wrist height when standing up straight with arms at extension overhead. You may use any plates or boxes to achieve this height
    • -Competitors can use their legs to assist (jump) in the pull-up movement each repetition
    • -Each repetition begins with arms fully extended (no bent elbows)
    • -A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar

 

Tie Breaker:

There is no tie break score for this workout.

Video Instructions:

  • All weights must be clearly shown prior to the workout beginning.
  • The competitor should film at an angle that provides visualization of the movement standards for full range of motion on all movements.
  • A clock timer needs to be visible throughout the workout. Some free use apps that can help with this are WeTime or WODProof!

 

Score Penalties:

If bad or incomplete repetitions are judged, 1 repetition per bad/incomplete repetition will be deducted from your score. For example, if a competitor counts incorrectly, completing only 6 of the required 8 Burpee Box Jump-Overs there will be a penalty by deducting 1 repetition from the score for each miscounted or incomplete repetition. In the example above this becomes a 2 repetition penalty.

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If equipment weight or measurement is not shown at the beginning of the video the score is subject to percentage based penalty OR rejection as determined by Constant Competitor.

If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a percentage based penalty OR rejection as determined by Constant Competitor.