7 RFT: Front Squats, Pull-ups and Runs
7 rounds for time of:
10 Front Squats (95#/65#)
10 Pull-ups
Run 200m
Photo by @robcwilson @snoridgecrossfit
Month: March 2021
CrossFit Games Open 21.1 – Rx’d
CrossFit Games Open 21.1 – Rx’d
For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time cap: 15 mins
* TIEBREAK – Record the time at the end of each set of double-unders
* Athlete mark the start/finish line in chalk on the floor for wall walks. Measure shoulder lying face down.
* Start wall walks with hands on shoulder line and both feet on wall
* Walk up until both hands touch wall line, then return down until both hands touch shoulder line. Then feet may come down to floor.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
CrossFit Games Open 21.1 – Rx’d & CrossFit Games Open 21.1 – Scaled
CrossFit Games Open 21.1 – Rx’d
For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time cap: 15 mins
* TIEBREAK – Record the time at the end of each set of double-unders
* Athlete mark the start/finish line in chalk on the floor for wall walks. Measure shoulder lying face down.
* Start wall walks with hands on shoulder line and both feet on wall
* Walk up until both hands touch wall line, then return down until both hands touch shoulder line. Then feet may come down to floor.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
CrossFit Games Open 21.1 – Scaled
For time:
1 Scaled Wall Walk
10 Single Unders
3 Scaled Wall Walks
30 Single Unders
6 Scaled Wall Walks
60 Single Unders
9 Scaled Wall Walks
90 Single Unders
15 Scaled Wall Walks
150 Single Unders
21 Scaled Wall Walks
210 Single Unders
Time cap: 15 mins
* Same tie break and measurements required
* Scaled wall walks to start with both hands IN FRONT of start/finish line (Not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side to complete rep
Photo by @robcwilson @snoridgecrossfit
The Open is underway! While I never anticipated that we would include a common warm-up movement into a 15 min WOD, it was still a very demanding workout that shoulder endurance, speed on your hands, and double under skill.
If you haven’t submitted your results you have until Monday at 5pm PST. If you haven’t gone yet you will need to sign up for a class prior to 5pm PST on Monday and get your score submitted for it to count. Don’t miss the deadline!
With the recent move to Phase 3 we will plan to allow people to “spectate” Friday Night Lights but make sure you wear your masks.
Castro’s Return and an Increase in Livestream Views
CrossFit Open 21.1 Workout Description and Strategies
SRCF 2021 Open Athlete Count:
36 Registered
Bench Press 10-10-10
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 10-10-10 & 3 RFT: Run, Wall Balls and Kettlebell Swings
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Wall Balls and Kettlebell Swings
3 rounds for time of:
Run 400m
20 Wall Balls (20#/14#)
20 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
SRCF 2021 Open Athlete Count:
32 Registered
Way to break 30!
Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.
Logistics:
- We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
- You must register for class in MindBody (do not just show up)
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- We won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts.
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
- New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
- New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* FInd a heavy single for the day. Use mats.
Hang Power Clean & Jerk 1-1-1-1-1 & Low Fat DT
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Find a heavy single for the day.
Low Fat DT
5 rounds for time of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
Photo by @robcwilson @snoridgecrossfit
The CrossFit Games announced the head-to-head match-ups for all three Open announcements yesterday:
-
- 21.1 — Kari Pearce vs. Kristi Eramo-O’Connell
- 21.2 — Samuel Kwant vs. Justin Medeiros
- 21.3 — Scott Panchik vs. Saxon Panchik
Open 21.1 is announced tomorrow at 5pm PST! Tune in to the CrossFit Games channel on YouTube or games.crossfit.com as CrossFit General Manager of Sport Dave Castro reveals our fate.
For the first time ever, the Open has an equipment-free option. Here’s how it will affect the leaderboard.
You will be able to switch between “Rx’d” and “Equipment Free” each week of the competition. However, it will impact your overall ranking on the leaderboard.
If you mix workout types you will receive a score of “0” on the Rx’d leaderboard for the events you perform equipment free and a “0” on the equipment-free leaderboard for events you perform with equipment.
As an example, if you do 21.1 and 21.2 as Rx’d and 21.3 as equipment free, this is what your score would look like:
Rx’d Leaderboard
21.1 = Score from the workout
21.2 = Score from the workout
21.3 = 0
Equipment-Free Leaderboard
21.1 = 0
21.2 = 0
21.3 = Score from the workout
Back Squat 10-10-10 & Row 2k
Back Squat 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
SRCF 2021 Open Athlete Count:
29 Registered
Let’s break 30!
The NoBull CrossFit Games 2021 Open begins this Thursday on 3/11 with the first Live WOD announcement by Date Castro at 5pm PST!
This year we won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts. Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.
However we will still be programming it weekly on Friday with potential to make it up on Monday for only registered athletes. We will still have two waves to each Friday class to allow for judges. We will still have the gym leaderboard on the Games website; and all of the positive energy, push and accountability that comes with signing up for the Open.
Logistics:
- We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
- You must register for class in MindBody (do not just show up)
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
- New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
- New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.
Alt EMOM 20 mins: Rounds Of Cindy and Deadlifts & Checkout: 21-15-9: Hollow Rocks, Alternating V-ups, and Sit-ups
Alt EMOM 20 mins: Rounds Of Cindy and Deadlifts
Every 1 min for 20 mins, alternating between:
1 Round Of Cindy
3 Deadlifts, pick load
* DL are touch and go sets of 3
Checkout: 21-15-9: Hollow Rocks, Alternating V-ups, and Sit-ups
21-15-9 reps, for time of:
Hollow Rock
Alternating Single Leg V-up
AbMat Sit-up
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: Wall Balls, SDHP, Box Jumps, Push Press and Row
AMRAP 20 mins: Wall Balls, SDHP, Box Jumps, Push Press and Row
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (24″/20″)
20 Push Press (75#/55#)
20/14 Row Calories
* Fight Gone Bad AMRAP
Photo by @robcwilson @snoridgecrossfit
SRCF 2021 Open Athlete Count:
27 Registered
Let’s break 30!
The NoBull CrossFit Games 2021 Open begins this Thursday on 3/11 with the first Live WOD announcement by Date Castro at 5pm PST!
This year we won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts. Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.
However we will still be programming it weekly on Friday with potential to make it up on Monday for only registered athletes. We will still have two waves to each Friday class to allow for judges. We will still have the gym leaderboard on the Games website; and all of the positive energy, push and accountability that comes with signing up for the Open.
Logistics:
- We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
- You must register for class in MindBody (do not just show up)
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
- New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
- New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.