Australia CrossFit Championship Week 1

Brought to you by Games Athlete and Brute Coach George SanchezWorkout 1:12 min AMRAP30 Double Unders3,6,9 etc Power cleans @ 50kgs/35kgs(reps increasing by 3 each round)Breakdown: Time, Length, Equipment needed:12 minutes, barbell, plates, clips, jump ropePacing advice:This is a muscle endurance workout that will challenge your shoulders and grip. Honestly this workout is just a whole lot of power cleans and the double unders will become an afterthought for most athletes. That said, is important to remain focused and move with intention in and out of those sets of double unders. If you trip up, don’t let it get to you. Simply take a step forward and keep jumping. In your warm-up you should really focus on dialing in your footwork and breathing with that barbell in your hands, because again this will make up the majority of your workout. Hook grip that barbell and hold on for dear life! Camera setup: Profile or 45 degree angle of your barbell. Video submissions are required for each workout, for all athletes who want to qualify for the ACC. Please note for teams, all workouts are individually performed and submitted via their team captain. The team captain is responsible for uploading the scores and video links for each member of the team.Prior to starting, athletes should state their name, and show and state the weights and equipment to be used. All video submissions must 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. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable, as long as the flow of the workout and the athlete is in view the whole time.Limiters/ sticking points:-consistency on double unders-purposeful transitions -grip and local muscle endurance Repeatability: I would take a couple days before doing this one again as lingering effects on your grip could affect your ability to do DLs consistently in W2. Workout 2A & 2BFor Time;30-20-10 reps;Dumbbell Deadlifts @ 35kg/22.5kg PairBurpee Box Overs 24inch/20inch Part BIn remaining time:3 RM overhead squat from the floorBreakdown: Time, Length, Equipment needed:Varied on A, 20min clock for both parts to be complete. Proper DB weights, plyo box, barbell, plates, clipsPacing advice:Part A times are going to be a little varied based on ability and endurance of the athlete. You have a 20min clock here, but both parts are scored so you still have to go hard on A and hit a strong lift (or 3) for Part B. I would recommend breaking up the DB work only if you know that you’re not traditionally comfortable with a whole lot of hinging in a workout. Be smart with these breaks, maybe 2 in the first set and 1 in the second(set of 20), by giving yourself a straight or descending rep scheme to work with. This might look like 12/10/8 or 10s on set 1, or maybe 16/14 if you’re feeling confident at this weight. On the BBJO, this is all about moving at a consistent pace through the 30s and 20s. Stay focused and keep your footwork looking tight here. Any wasted time on the box will certainly cost you more than taking a quick break with your dumbbells. Part B is from the floor so you have a little bit of freedom as to how you’re going to get that weight overhead for 3 reps. A well balanced athlete will more than likely power clean their rep to the shoulder, and then go overhead for the 3. Some may even squat clean but I believe that is a huge energy drain for pressing to hit a 3RM. Again, a well balanced athlete will aim to hit around 85-90% of their power clean max. With part A happening first, you should still have a decent amount of time to build and hit this weight. Your midline will be fired about by the time you get here, so make sure to take your time and treat each lift like it’s your max to ensure you’re lifting as much weight as possible. Camera setup: Prior to starting, athletes should state their name, and clearly show and state the weights and equipment to be used. All video submissions must 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. At the end of part B, you must declare the weight you successfully lifted and show the camera the barbell.Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. If an athlete needs someone to adjust their camera during the WOD to capture all movements, this is acceptable, as long as the flow of the workout and the athlete is in view the whole time. It is the athletes responsibility to ensure their video meets the standardFor all athletes who want to qualify for the ACC, video submissions are required for each workout at the same time as score submission. Please note for teams, all workouts are individually performed and submitted via their team captain. The team captain is responsible for uploading the scores and video links for each member of the team.Limiters/ sticking points:-consistent pacing on part A-proper planning on weights for part BRepeatability: I would take a couple days before doing this one again just to allow CNS to recover enough to give yourself a chance at a heavier weight on the OHS.