“ACC (Asia) 19.3 Qualifier”
2019 Asia CrossFit Championship WOD #2
- 3 Rounds for Time
- 21 Bar Facing Burpees
- 15 Toes-to-Bars
- In the remaining time, establish:
- 9 rep max Clean-and-Jerk*
- *After the first rep, the bar never touches the ground. However, it must pass below the knee before going into the next rep.
- Time Cap: 10 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. The weight loaded onto the bar will be decided by the athlete.
This workout begins with athlete standing tall and after the call “3,2,1…go,” the athlete may drop themselves to the floor to begin their first burpee. After 21 burpees have been completed the athlete will move to the pull up bar to begin their toes to bar. Once the athlete has completed their final rep of toes to bar, they will move back to the barbell to begin their next round of burpees.
Part A of the workout is over when the athlete completes their final rep of toes to bar, or when the clock reaches 10 minutes。
If the athlete completes the three rounds of burpees and toes to bar, before the 10minute cap, he or she will use the remaining time to complete Part B, a 9-rep-max Clean & Jerk.
The movement must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. If the athlete is in the middle of their attempt when the time cap is reached the attempt will NOT be counted.
The athlete may only use one barbell for Part A and Part B, and male athletes must use a 45lb (20kg) barbell.
Plates smaller that 1/2lb may not be used, and the minimum weight increase must be 1lb.
The athlete may receive assistance from other people to load the barbell between lifts.
The athletes score for Part A will be the total time it takes to complete all 108 reps or the number of reps completed at the end of the 10minutes. The score for Part B, will be the heaviest weight successfully completed, in pounds.
If the athlete does not complete the 108 reps in less than 10minutes, he or she will receive a score of 0 for Part B.
There is no tie break for Part A.
However, the scoring for Part B does include a tiebreak. In the case where two athletes record the same weight on Part B, their times on Part A will serve as the tiebreak, and the athlete with the faster time on Part A will be ranked higher on Part B. Ties will not be broken for athletes who did not complete a lift.
Bar Facing Burpees: The burpee must be performed perpendicular to and facing the barbell. The athlete will jump the feet back so that they are lying on the ground. The athletes head cannot be over the barbell. Chest and thighs touch the ground at the bottom. Using a two-foot jump, the feet must move back and forth together in the burpee, they may NOT step backward or forward one foot at a time when lowering and raising to and from the ground. On the way down and up both feet must move simultaneously. The athlete must jump over the barbell from both feet and land on both feet. Single legged jumping or stepping over is not permitted. Barbell must be loaded with standard height bumper plates for the athlete to jump over. The rep ends when the athlete lands on both feet on the opposite side of the barbell. Before starting the next rep the athlete must again be facing the barbell.
Toes-to-Bars: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, arms must be fully extended with the feet off the ground. The feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastic style grips, gloves, etc), but they may not tape the bar AND wear hand protection.
Clean-and-Jerk: The clean and jerk can be performed in a variety of ways. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and then a push press, push jerk or split jerk may be used to get the weight overhead. The barbell for the first rep begins from the floor but for the following 8 reps, no contact of the bar to the floor is permitted. The bar must, however, pass lower than the knee on the following 8 reps. The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body for the completion of one repetition.
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.