presented by Fitness Bundesliga
13 Calories Row
8 Burpee Box Jump Over @24″/20″
5 Toes to Bar
Score: Total Reps
Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the athlete seated on the rower.
At the call of “3, 2, 1… go!” the athlete will reach for the handle and begin to row. Once the monitor says 13 calories he stands up and moves to the box and performs 8 burpee box jump-overs, then moves on to the pull up bar and performs 5 Toes to Bar. The athlete will continue in the same fashion for 17 minutes.
This workout ends when the 17 minutes elapse. Every repetition counts in this workout. The athlete’s score will be the total amount of repetitions performed.
The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 13 calories.
The burpee box jump-over starts with the athlete facing the box while touching their chestand thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
There is no requirement to stand tall while ontop of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off 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, and the athlete must use a two-foot landing.
Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must befully extended with the feet off theground, and 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 (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- Concept 2 rower with a PM3, PM4, or PM5 Monitor
- Box that is the appropriate height for your gender. The top of the box must be at least 15-by-15 inches.
- Pull Up Bar
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
Prior to starting, film the rower and box to be used so the height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
We advise to use WODProofApp for the capturing of your Qualifier!
we would like to apologize for not making 100% clear that we are a pure RX Competition, therethore we are using the current CrossFit Open Standards!
The deadline for submitting the workout is Monday 10PM. Please understand that even though this might feel harsh to some we are looking forward to invite the top40 female and male athletes to the final in Nov/Dec.
We do understand that this also creates some hardship for some and forces you to re-do this workout. We are most certain that you will embrace the opportunity to post an even better result by the end of monday.
Here is a reminder of the CrossFit Games Open Standard:
The athlete will jump the feet back so that he or she is lying on the ground. The athlete’s head cannot be over the barbell. The 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.
NOTE: Unless the athlete is performing the workout scaled, he or she may NOT step backward or forward one foot at a time when lowering and raising to and from the ground. On the way down, the athlete must jump both feet back simultaneously. On the way up, the athlete must jump both feet forward simultaneously. Stepping back and/or stepping up is permitted for athletes in the scaled divisions only.
We do not offer a Scaled division!
Stepping towards the Box AFTER performing the Burpee is allowed. The standard refers to the portion of the burpee. You may step towards the Box, then perform a two foot takeoff jump onto the box, jump or step down and repeat the process.
If there are more questions, please feel free to ask.
best of luck