WOD Details | CrossFit High Bar

WOD #1 Rx:

“Hangin’ Tough”

10 min AMRAP:

30 Calorie Row + Deadlift Hold @85

45 Toes to Bar + Dead Hang

60 Hang Squat Cleans @85

NOTES: Score Total Reps (1 Round = 135 reps). One partner will Row, while the opposite partner performs a Deadlift Static Hold. Row Calories will only count as long as one partner is holding the Deadlift Static Hold. Partners may switch out at any time. Once the Row Calories are complete, one partner will perform Toes to Bar, while the other performs a Dead Hang on the pull-up bar. Toes to Bar will only count as long as one partner is holding the Dead Hang with their feet off the ground. Partners may switch out at any time. Once partners complete the Toes to Bar, they will work as a team in completing the Hang Squat Cleans. After the Hang Squat Cleans have been completed, teams will return to the Row + Deadlift Static Hold and attempt to work through the triplet of movements again.

Row: One partner will start on the rower with the damper set on 5 or above and the monitor on and set to zero. Each team will have one (1) rower. Partners may switch out on the rower at any time. Row calories will only count as long as the opposite partner maintains the Deadlift static hold.
Deadlift Static Hold: Any grip may be used on the deadlift bar, e.g. pronated, supinated, mixed, etc. Partners may switch out at any time on the static deadlift hold. Each rep starts on the ground with hands just outside the knees. Once the deadlifting partner’s hips and knees reach full extension with the head and shoulders behind the bar at full arm extension, the opposite partner may begin rowing. Partners may not rest the bar in the crease of the hips to change grip and must lower the bar to the ground. Row calories will only count as long as the opposite partner maintains the Deadlift Static Hold.
Toes to Bar + Dead Hang Hold: Each rep starts with both athletes in a dead hang position on the bar with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. One partner will perform Toes to Bar while the other partner continues to hold the dead hang position. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. The T2B rep will be credited when both feet contact the bar between the hands at the same time. Toes to Bar will only count as long as the opposite partner maintains the dead hang with their feet off the ground. Athlete’s may use CrossFit style gymnastics grips as needed.
Hang Squat Clean: The barbell starts from the ground and, after establishing a full hang position, the Hang Squat Clean can be performed from any hang position (e,g, high hang, mid hang, low hang, etc) above the knee. During the hang squat clean, the athlete must pass through a full squat with hips below the knees. The rep is credited when the athlete stands with their hips and knees fully extended, and the bar is resting on the shoulders with the elbows in front of the bar. Each team will have one (1) barbell, partners may switch out at any time and divide the reps anyhow.

WOD #1 Intermediate:

10 min AMRAP:

30 Calorie Row + Deadlift Static Hold @65

45 Hanging Knee-Raises + Dead Hang

60 Front Squat @65

NOTES: Score Total Reps (1 Round = 135 reps). One partner will Row, while the opposite partner performs a Deadlift Static Hold. Row Calories will only count as long as one partner is holding the Deadlift Static Hold. Partners may switch out at any time. Once the Row Calories are complete, one partner will perform Hanging Knee-Raises, while the other performs a Dead Hang on the pull-up bar. Hanging Knee-Raises will only count as long as one partner is holding the Dead Hang with their feet off the ground. Partners may switch out at any time. Once partners complete the Hanging Knee-Raises, they will work as a team in completing the Front Squats. After the Front Squats have been completed, teams will return to the Row + Deadlift Static Hold and attempt to work through the triplet of movements again.

Row: One partner will start on the rower with the damper set on 5 or above and the monitor on and set to zero. Each team will have one (1) rower. Partners may switch out on the rower at any time. Row calories will only count as long as the opposite partner maintains the Deadlift static hold.
Deadlift Static Hold: Any grip may be used on the deadlift bar, e.g. pronated, supinated, mixed, etc. Partners may switch out at any time on the static deadlift hold. Each rep starts on the ground with hands just outside the knees. Once the deadlifting partner’s hips and knees reach full extension with the head and shoulders behind the bar at full arm extension, the opposite partner may begin rowing. Partners may not rest the bar in the crease of the hips to change grip and must lower the bar to the ground. Row calories will only count as long as the opposite partner maintains the Deadlift Static Hold.
Hanging Knee-Raises + Dead Hang Hold: Each rep starts with both athletes in a dead hang position on the bar with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. One partner will perform Hanging Knee-Raises (HNR) while the other partner continues to hold the dead hang position. In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Pronated, supinated, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips. HNR will only count as long as the opposite partner maintains the dead hang with their feet off the ground. Athlete’s may use CrossFit style gymnastics grips as needed.
Front Squat: The barbell begins on the ground. Athletes will then clean the bar to the shoulders and may use a traditional front rack or cross the hands for the front rack as long as the bar is held in front of shoulders at or near shoulder height. The athlete will squat with the bar in the front rack and descend below parallel until the hip crease is clearly below the knee then stand to full extension with hips and knees fully extended.

WOD #2&3 RX:

On a 10 min Clock:

WOD #2 - 4RFT:

12 Burpee Box Jump Overs @20"

20 Power Snatch @55

WOD #3 - AMRAP in remaining time:

Max Effort Wall Walks

NOTES: This workout will be performed on a 10 min clock and teams will receive two (2) separate WOD scores for this workout. Score Time for WOD #2 and Score Total combined Wall Walks between partners for WOD #3. The faster teams finish WOD #2, the more time the team will have for WOD #3. Athletes can divide the reps for WOD #2 anyway as long as one (1) partner is working at a time. Each team will have a one (1) box, one (1) barbell, and a designated area for wall walks setup for the 2023 CF Open Standards.

Burpee Box Jump Overs: The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete JUMPING on top of the box (Step-ups are a No Rep for Rx). A two-foot takeoff is always required, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. There is no requirement to stand tall while on top of the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box.
Power Snatch: The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.
Wall Walk: The Wall Walks will follow the same standards as CrossFit Open workout 23.3 which can be viewed on page 4-5 of the official scorecard HERE. One partner may work at a time on the wall walks, while the non-working partner waits behind a designated chalk line.

WOD #2&3 Intermediate:

On a 10 min Clock:

WOD #2 - 4RFT:

12 Burpee Box Jumps or Step-up Overs @20"

20 1-Arm Alternating DB Power Snatch @35

WOD #3 - AMRAP in remaining time:

Max Effort Partial Wall Walks

NOTES: This workout will be performed on a 10 min clock and teams will receive two (2) separate WOD scores for this workout. Score Time for WOD #2 and Score Total combined Wall Walks between partners for WOD #3. The faster teams finish WOD #2, the more time the team will have for WOD #3. Athletes can divide the reps for WOD #2 anyway as long as one (1) partner is working at a time. Each team will have a one (1) box, one (1) dumbbell, and a designated area for partial (aka scaled) wall walks setup for the 2023 CF Open Standards.

Burpee Box Jump Overs: Intermediate athletes will have the option of performing Burpee Box Jump Overs or Step-up Overs. See standards for Burpee Box Jump Overs in the Rx workout description above. The Burpee Box Step-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete stepping-up and over the box. Both feet must contact the top of the box before the athlete steps off the other side. Once both feet have made contact with the top of the box, the athlete may jump or step off to the other side. There is no requirement to stand tall while on top of the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box.
1-Arm Dumbbell Power Snatch: The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The rep is credited once the athlete has reached lockout. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
Partial Wall Walk: The Partial Wall Walks will follow the same standards as CrossFit Open workout 23.3 which can be viewed on page 5-6 of the official scorecard HERE. One partner may work at a time on the wall walks, while the non-working partner waits behind a designated chalk line.

WOD #4 Rx:

“Get a Grip”

Every 90 sec / REST :15 sec b/t SETS and ROTATE to next Bar Load

**Both partners must complete complex in under 90 sec

Complex: 3x UB Squat Clean Thrusters (aka Clusters)

Barbell Loads:

@65

@75

@85

@95

@105

@115

@135**

**Max Effort UB Squat Clean Thrusters

NOTES: Score Total Reps, one point for each successful lift (e.g. 3x UB Squat Clean Thrusters = 3 reps/points per station). There will be 7 pre-loaded barbell stations and a total of 36 reps possible for the first 6 barbells (18 reps per athlete) until the final bar which will be for max effort UB reps. The bar will start from the floor for both partners and, if dropped, must settle to the ground before starting the next attempt. In order to get all possible points and move onto the next station, the complex must be completed by both partners unbroken in under 90 seconds. Athletes will get credit for partially completed complexes (e.g. 2x UB Squat Clean Thrusters = 2 points). The Squat Clean Thrusters must be completed UB and the set is over upon any drop by the athlete, the hands coming off the bar, or more than a 1-count with the barbell resting on the ground. Athletes may rest in the hang, the crease of the hip, at the shoulder, or overhead as needed. If one partner completes the complex, but the other fails it, the partner that successfully completed the complex will move on to the next barload; however, the partner that failed the complex will not.

Squat Clean Thruster: The squat clean thruster is performed with the same standards as a typical barbell thruster, except the bar is required to touch the ground again after each successful rep. The bar will begin from on the ground. The athlete will then clean the barbell, move through a full squat, and then to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body. After the first Squat Clean Thruster, the bar must be lowered back to the floor by the athlete under control to “touch and go” and begin the next reps. Athletes can perform a full squat clean into the thruster or optionally perform a power clean from the floor into a front squat and then thruster.
- As stated above, the Squat Clean Thrusters must be completed UB and the set is over upon any drop by the athlete, the hands coming off the bar when grounded, or more than a 1-count with the barbell resting on the ground. Athletes may rest in the hang, the crease of the hip, at the shoulders in the rack position, or overhead as needed.

WOD #4 Intermediate:

“Get a Grip”

Every 90 sec / REST :15 sec b/t SETS and ROTATE to next Bar Load

**Both partners must complete complex in under 90 sec

Complex: 3x UB Thrusters

Barbell Loads:

@35

@45

@55

@65

@75

@85

@105**

**Max Effort UB Thrusters

NOTES: Score Total Reps, one point for each successful lift (e.g. 3x UB Thrusters = 3 reps/ points per station). There will be 7 pre-loaded barbell stations and a total of 36 reps possible for the first 6 barbells (18 reps per athlete) until the final bar which will be for max effort UB reps without dropping the barbell. The bar will start from the floor for both partners and, if dropped, must settle to the ground before starting the next attempt. In order to get all possible points and move onto the next station, the complex must be completed by both partners unbroken in under 90 seconds. Athletes will get credit for partially completed complexes (e.g. 2x UB Thrusters = 2 points). Thrusters must be completed UB and the set is over upon any drop by the athlete or the hands coming off the bar. Athletes may rest in the hang, the crease of the hip, at the shoulders in the rack position, or overhead as needed. If one partner completes the complex, but the other fails it, the partner that successfully completed the complex will move on to the next barload; however, the partner that failed the complex will not.

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar will begin from on the ground. The athlete will then clean the barbell, move through a full squat, and then to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body. The hip crease must clearly pass below the top of the knees in the bottom position. Athletes can perform a full squat clean into the thruster or optionally perform a power clean from the floor into a front squat and then thruster.
- As stated above, the Thrusters must be completed UB and the set is over upon any drop by the athlete or the hands coming off the bar when grounded. Athletes may rest in the hang, the crease of the hip, at the shoulders in the rack position, or overhead as needed.

WOD #5 FLOATER Rx:

“Enter Sandman”

3 min AMRAP:

20m Sandbag Sprints @70#

NOTES: Score Total Reps of completed 20m Sandbag Sprints. Two (2) cones will be set up at a distance of 20m and teams will complete as many sprints as possible carrying the sandbag down and back in 3 min. Athletes will be credited 1 rep each time they run down and around a cone. One partner will work at a time, but teams can exchange the sandbag and change out the working/resting partner at any time. Teams can handoff to exchange the sandbag or set it down to change out. The sandbag can be carried over the shoulder, behind the neck, in the front rack, and other ways as long as at least one hand is in control and supporting the sandbag.

WOD #5 FLOATER Intermediate:

“Enter Sandman”

3 min AMRAP:

20m Sandbag Sprints @40#

NOTES: Score Total Reps of completed 20m Sandbag Sprints. Two (2) cones will be set up at a distance of 20m and teams will complete as many sprints as possible carrying the sandbag down and back in 3 min. Athletes will be credited 1 rep each time they run down and around a cone. One partner will work at a time, but teams can exchange the sandbag and change out the working/resting partner at anytime. Teams can handoff to exchange the sandbag or set it down to change out. The sandbag can be carried over the shoulder, behind the neck, in the front rack, and other ways as long as at least one hand is in control and supporting the sandbag.