2018 Pre-CrossFit Open Benchmark WOD (aka "18.zero")
- 21-15-9 Reps for Time of:
- Dumbbell Snatches (50/35 lb)
- Over-Dumbbell Burpees
The prescribed (Rx) version of the workout requires athletes to hop the feet back, then up (both feet together) for each burpee. Step-ups and step-backs are not allowed except as a scaled version. If transferring the dumbbell from one hand to the other in mid air, the transfer must happen below eye-level.
The two new movement standards are for the dumbbell snatch and the burpee. For the dumbbell snatch, athletes are still allowed to switch hands in mid-air, but in 2018 the athlete must switch hands when the dumbbell is below the face. The athlete can no longer hold the dumbbell overhead and switch. Doing so would result in a no-rep.
For the burpee, athletes will no longer be allowed to step down or step up. Instead, athletes must leave the floor with both feet and “kick out” to get into the bottom position. From there, both feet must be kicked back up at the same time. The change is in response to the community moving to the step back, step up pattern on burpees. Athletes who choose to step back or up, will be considered “scaled”.
This WOD was posted on the CrossFit Main Site as the workout of the day for Friday, January 19, 2018 (180119) as "18.Zero"