March 2021 – Page 2 – SNORIDGE CROSSFIT

Bench Press 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Bench Press 6-6-6 & 5 RFT: Sit-ups, Ring Dips and Rows

Bench Press 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Sit-ups, Ring Dips and Rows

5 rounds for time of:
30 AbMat Sit-ups
10 Ring Dips
Row 300m

BTWB

Open 21.2 Photos by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Back Squat 6-6-6 & AMRAP 12 mins: Strict Pull-ups, Back Squats, and Deadlifts

Back Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Strict Pull-ups, Back Squats, and Deadlifts

Complete as many rounds as possible in 12 mins of:
5 Strict Pull-ups
10 Back Squats (135#/95#)
15 Deadlifts (135#/95#)
* Scale to Supine RR or Strict Banded PU. Back Squats are from the floor (no racks).

BTWB

Photo by @robcwilson @snoridgecrossfit

This Week: The 3 live announcement will take place earlier, at 12:00 PM PT/3:00 PM ET on March 25. Scott, Saxon and Spencer Panchik will face-off at CrossFit Home Office in Scotts Valley, CA.

We should know 21.3 by noon this Thursday! This change was made to allow for more countries to view the live announcement at a normal time (including large markets in Europe and South America).

MUST WATCH: Tia-Clair Toomey and Chandler Smith take on 21.2

CrossFit Reveals New Schedule For 21.3

Results

Results cont

Results Registered Athletes 21.2

Tabata: Row Calories, Air Squats, Push Press and AbMat Sit-ups

Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Use mats.

BTWB

Photo by @robcwilson @snoridgecrossfit

Don’t forget to submit your scores!

Jonne Koski: 21.1

On the men’s side, Jonne Koski won workout 21.1 with a time of 11:08

Johanna Juliusdottir: 21.1

Top score on the women’s side of 11:02 was put up by this woman from CrossFit Reykjavik in Iceland.

Results

Results Registered Athletes 21.2

CrossFit Games Open 17.1 / 20.2

For time:
10 Dumbbell Snatches (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time cap: 20 mins
* NO dropping of Dumbbells allowed. Any DB dropped = round of snatches are a no rep and athlete will begin the whole round over.

READ Carefully:

1) Perform burpee box jump overs facing perpendicular to the box. No angle or sideways burpee allowed. Tape line perpendicular thru box.
2) Two footed takeoff on jump.
3) DB Snatch must set BOTH heads back on ground to count. Only one hand can snatch DB (no two handed snatch).
4) Athlete can NOT touch their non-lifting hand to their body. (i.e. you cannot put your resting hand on your leg while snatching with other hand). This is a No Rep.
5) Tie Breaker time must be recorded by the judge after EACH set of burpee box jumps.

BTWB

CrossFit Games Open 17.1 – Scaled

For time:
10 Dumbbell Snatches (35#/20#)
15 Burpee Box Jump Overs (20″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

* For the dumbbell snatches, alternate arms after each repetition. Box step-ups are OK

* Same rules as RX version

Time cap: 20 mins

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Open 21.2 Workout Description and Strategies

SRCF 2021 Open Athlete Count:

36 Registered

SnoRidge CrossFit Open 2021 Leaderboard

CrossFit Reveals New Schedule For 21.3

Results

Results Registered Athletes 21.2

Turkish Get Up Alternating Arm 4-4-4-4 & AMRAP 15 mins: Rows, Double Unders and Strict HSPU

Turkish Get Up Alternating Arm 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate reps. Complete 2 each arm per set.

BTWB

AMRAP 15 mins: Rows, Double Unders and Strict HSPU

Complete as many rounds as possible in 15 mins of:
Row 500m
50 Double Unders
10 Strict Handstand Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

21.2 will be announced today at 5pm PST. I am expecting a repeat and will likely be made up of the some of the following movements:

Weightlifting: Deadlift or STO, Snatch (DB or Bar), or weighted lunge
Gymnastics: T2B or C2B Pull-ups, Bar MU
Monostructural / CardioRespiratory: Burpees or Box Jumps
This week will be all about furthering the cut line and stepping up to slightly more advanced movements.
If we get to see “heavy” loads expect that you will have to be fit enough to earn it by lighter weights/higher reps or time caps you have to meet in order to get to the next load.

If you cannot sign up for class on Friday then your last makeup opportunity is NLT Monday 4pm class. You must be registered for the Open and need to be signed up in MindBody.

For Friday classes we will allow some limited “spectating” however please NO kids (sorry but we can’t have everyone bringing their kids in), masks need to be worn by everyone watching and you must be out of the way and distanced from the “action”.

We are NOT increasing the size of classes beyond what we have for Friday so make sure you find a slot throughout the day. There is no showing up to “do the Open” if you aren’t signed up for that class in MindBody.

Logistics are the same as last week. I will publish standards on Facebook and also to BTWB along with the workout before Friday.

Reminder: Scores will be due at 5pm PST each Monday going forward. Once you complete your workout submit your score so you don’t forget.

Why were scores due at 6 PM PT instead of 5 PM PT? Due to daylight savings time taking away one hour for athletes on Sunday, CrossFit extended the submission deadline an additional hour. Score submissions will be due at 5 PM PT for the next two weeks, however.

Master the Movement: Double-Unders

21.1 Workout Analysis

Results

Power Snatch (Touch & Go) 5-4-3-2-1 & Every 2MOM for 20 mins: Run and Power Snatch

Power Snatch (Touch & Go) 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. TNG for sets of 5-4-3-2

BTWB

Every 2MOM for 20 mins: Run and Power Snatch

Every 2 mins for 20 mins do:
Run 200m
2 Power Snatches, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

How to Watch CrossFit Open Announcement 21.2 Live on Thursday

What the Quarterfinals Cut Line Looks Like After CrossFit Open 21.1

SnoRidge CrossFit Open 2021 Leaderboard

Results

Results cont

Bench Press 8-8-8 & FGB Style: Row, Ring Dips, Sit-ups and KB Swings

Bench Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

FGB Style: Row, Ring Dips, Sit-ups and KB Swings

3 rounds, 1 min per station, of:
Row Calories
Ring Dip
AbMat Sit-up
Kettlebell Swing (70#/53#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

21.2 will be announced this Thursday at 5pm PST. If you cannot sign up for class on Friday or Monday and you are registered you need to contact us to see if there is a class on Thursday to fit you in and get a judge.

Logistics are the same as last week. Reminder: Once you complete your workout submit your score so you don’t forget. We had a few who missed the submission deadline for 21.1!

Results

Results cont