CrossFit Lift-Off Mystery WOD Revealed
The CrossFit Lift-Off Mystery WOD is revealed! For those participating in the CrossFit Lift-Off that is powered by Rogue, here is the final piece! It’s no surprise that it contains the Oly lifts we have been focusing on. Sign up here to compare yourself to athletes in your age and weight group across the globe on your one rep max snatch, clean and jerk, and the WOD detailed below. Not happy with the 1 rep maxes you have recorded over the last few days? Come in tomorrow or on the weekend during the Open Gym Hours to get it done again. Be sure to have a friend video your work in order to qualify for the prizes! Most of all, have fun with what is listed below.
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Friday’s WOD
Workout
Rx’d Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.
Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb.
Notes
At the call of “3, 2, 1 … go,” the athlete will begin snatching the barbell. Once 3 snatches are complete, the athlete will begin 6 clean and jerks at the same weight. The athlete will then move to the pull-up rig and complete 9 chest-to-bar pull-ups (chin-over-bar for scaled). Lastly, the athlete will go to the jump rope and complete 54 double-unders (single-unders for scaled) before starting over on their next round.
The athlete’s score will be the total number of repetitions completed within the 12-minute time cap.
Immediately before or after the athlete’s performance for each event, the athlete must weigh in either with a judge or on video. See the Liftoff rulebook for weigh-in protocol.
Movement Standards
Snatch
For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar clearly over the profile of the athlete’s body. This is NOT a ground-to-overhead anyhow. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.
A muscle snatch, power snatch, squat snatch or split snatch may be used.
Clean and Jerk
The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended and the bar over the center of the athlete’s body when viewed from profile.
A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.
Chest-to-bar Pull-up
During the chest-to-bar pull-ups, any grip or style of pull-up is permitted as long as the repetition starts with the arms fully extended and finishes with the athlete clearly making contact with the bar below the collarbone.
Double-under
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Chin-over-bar Pull-up (Scaled only)
For the chin-over-bar pull-up, the hang position is the same as the chest-to-bar pull-up (see above). Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, the chin must break the horizontal plane of the bar.
Single-under (Scaled only)
For scaled divisions, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.
Equipment
- Barbell
- Plates
- Collars
- Pull-up bar
- Jump rope
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