“Open 18.1 Rx”
AMRAP in 20 minutes of:
- 8 toes to bar
- 10 one-arm dumbbell hang clean & jerks (50/35#)
- 14/12 calorie row
Note: Master’s 55+ Rx is the same WOD with dumbbells scaled to 35/20#.
“Open 18.1 Official Scale”
AMRAP in 20 minutes of:
- 8 hanging knee raises
- 10 one-arm dumbbell hang clean & jerks (35/20#)
- 14/12 calorie row
Note: Master’s 55+ Scale subs 8 sit ups for the T2B, and the DB weight is 20/10#.
“ICA 18.1”
AMRAP in 20 minutes of:
- 8 toes to bar
- 10 one-arm dumbbell hang clean & jerks (40/25#)
- 12 burpees
WOD Notes: Welcome to the first Open WOD of 2018! Get excited ICA!!!! Above are three versions of the WOD. Anyone competing (either officially registered for the Open or competing on an in-house team) should strive to do one of the first two versions. PLEASE PRETTY PLEASE read the movement standards on the Games site before coming in. If you can do toes to bar, remember that 1 rep Rx beats the top scaled score, so consider doing 8 toes to bar then scaling back to get a good workout in. Your official score would be “8.”
Whether you’re competing or not, you’re invited to come work out tomorrow. Non-competitors will do the third version (ICA 18.1), which subs burpees for the row due to our limited number of rowers. Feel free to sub knee raises or sit ups for toes to bar, and scale the dumbbell weight as needed.
Schedule Notes: We’ll hold 5:15am, 6:15am, 9:30am, and 12:00pm classes as normal. In the afternoon the gym will open around 3:30 and we’ll run heats every 25 minutes starting around 4:00pm. Be sure to sign up for a heat as soon as you arrive! Front load where possible; we need every possible slot filled since this is a long workout. You are responsible for knowing the standards, getting yourself warmed up, and ensuring you have a judge/counter. Coaches will be available to answer questions.
Good luck to all of our officially registered competitors, and our in-house teams!
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Official ICA Rules for 18.1:
-Anyone working toward the first 8 T2B in this workout will be given 5 minutes to do so. If by that point the 8 have not been reached, carry on with the scaled version.
-Before the workout, you will have to strict press the DB you plan on using in the workout to demonstrate proper shoulder strength and stability.
-If at any point you fail 2 consecutive presses, record your score, lower the weight and continue on.
Good luck today guys! Open is a great time to be competitive . But remember at the end of the day we are competing to be a better you than yesterday. Calm the nerves and have a blast today.
18.1 Performance tips :
– 20 min workout so keep a realistic pace without burning up in first few rounds
– first two movements are grip-intensive so use the legs during the row we hard strong pulls for calories. Find your comfortable cal/hr split and try to start within 100cals of that ( personally I started 1700cal/hr, by rounds 5-9 I was trying to stay in the 1400cal/hr ranging 1380-1540)
– T2B / tuck-ups with 7-10 rounds start breaking up the sets if need be (4 and 4 / 5 and 3) so you can get on the DB
– DB HPC and Jerk – use your hips as much as possible and agressively for both the HPC and Jerk movement
– Three movement workout with low reps so use transition time for big breaths and have a rep count each time you start the movement (“I’m doing 4 reps before coming off the rig” or “5 each arm on the HPCJ then I’ll put the DB down if I need to”)
Results:
5:15
Elissa 243 Rx
Murray 224 Rx
Iggy 306 Rx
Marissa W. 206 s
Danielle 166 Rx
Emma 236 S
Chris M. 37 Rx, 6+27s
Ed 4 Rx, 232 S
Brianna 235 S
Nicole 250
Matt 5 Rx, 225 S
6:15
Missy 8 Rx, 8 +20s
Vollmer 288 Rx
Kyle E. 245 S
DE 266 Rx
Mohyeed 267 s
KtL 261 S
Pete P. 261 S
Kevin 216 (50/35#)
9:30
Luke L. 8 Rx (7+3, 40#)
Betsy 258 MRx
Erik 134 MRx
Kehl 231 Rx
Tom S. 216 Rx
ALlison 317 S
Christine 2 Rx (233 S
Doug 205 (crunch, 20#)
Natalie 🙂
TIffany 200 (bike)
Paul 184 Rx
Megan 235 (ICA scale)
Jen C> 241 (bike, row)
12:00
Steve K. 165 Rx
John 355 Rx
Nik 281 Rx
Shawn G. 8 Rx (200s)
Vicki 241 Rx
Austin 320 Rx
Brian W> 724 Rx
Catherine 151 Rx
Daria 199 S
Janet 210 S
Barry 256 (bike, 50/40)
Olga 28, 70, 84 cal
Saritha 6+22 (12 crunches, 15#)
Jen N. 266, bike, 25
Evening
Abby 8 OS (256 w/ 15#)
Tav 277 Rx
Pat B 202 Rx
Luke M 232 Rx
Chris S 222 scale
Rey 320 OS
Heather 228 Rx
Adam S 170 Rx
Jeff 193 Rx
Adam D —
Vanessa —
Robbie 275 Rx
Kyle 1 Rx (268 scale)
Cesarski —
Erin 245 Rx
Mike D 202 Rx
Cindy 30 OS (260 w/ DB squats)
Sarge 235 OS
Joe 276 Rx
Nikki K 292 OS
John C 155 Rx
Tanya 218 Rx
Ceil 258 (burpees)
Sofia 314 (burpees)
Andrew 164 Rx
Smith 197 (bike)
Karen 1 Rx (163s)
Tim C. 8 Rx (254s)
Ben 8 Rx (222s)
Ricky 322 Rx
Ash 197 Rx
Fili 192 Rx
Bob K. 220 Rx
Mel 217 Rx
Ray Z. 203 Rx
Rob G. 202 Rx
Sillup 280 Rx
Lombardi 204 Rx
Sean R. 🙂
Dave 45#, bike
Derek 192 Rx
Curtis 234 (S)
Craig 13 Rx (257 left arm only)
Dan E. 274 Rx
Frank 165 Rx
Vince 8 Rx (223 s)
Mitch 13 Rx
Rocco 342 S