“ACC (Asia) 19.1 Qualifier”
"Chipper Christine," 2019 Asia CrossFit Championship WOD #1
- For Time
- 1500 meter Row
- 36 Deadlifts (225/155 lb)
- 63 Box Jump Overs (24/20 in)
- Time Cap: 15 minutes
This workout begins with the athlete seated on the rower, the handle stowed and the monitor set to zero. After the call of “3, 2, 1… go!” the seated athlete will reach down, grab the handle and begin rowing. Once the monitor reads 1500m, the athlete will move to the barbell to begin the deadlift, he or she must complete 36 deadlifts before moving to the box for the box jump overs. The athlete must complete 63 box jump overs. Time stops once the 63rd box jump over has been completed. When the atheltes finished the 1500m Row, make sure you will video the Rower monitor when you finished 1500m row or after the workout.
The athlete’s score will be the time it takes to complete all the required movements in required reps. There is a 15-minute time cap, if the athlete does not finish all reps, the score will be the number of reps he/she completed.
Rowing: The monitor must be set to zero at the beginning of the row. The athlete must stay seated on the rower until the monitor reads 1500m.
Deadlift: This is a traditional deadlift with hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.
Box Jump Over: The box jump-over starts with athlete standing on one side of the box. Each rep begins in a standing position, the athlete must jump on top of the box with both feet and land with both feet and then either jump or step off the box to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Only the feet may come in contact with the box. One-footed jumping or stepping over the box is not allowed. The rep finishes when the athlete has landed on the other side of the box with both feet where they may begin their next rep. In box jump-over, there is no requirement to stand tall while on top of the box.
The Asia CrossFit Championship (ACC), formally known as China Invitational, is a newly sanctioned CrossFit event, taking place in Shanghai, China. The mission of the ACC is to bring a challenging yet unforgettable international fitness event to Shanghai.