Advanced RX Class:
Strict Deficit Handstand Pushups: 6×2
Strict Deficit Handstand Pushups 6×2
Rest as needed between efforts.
Author: snoridgecf
Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal
Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal
As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories
* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.
CrossFit Games Open 20.2
CrossFit Games Open 20.2
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (50#/35#)
6 Toes-to-bars
24 Double Unders
CrossFit Games Open 20.2 – Scaled
Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (35#/20#)
6 Hanging Knee Raises
24 Single Unders
Photo by @robcwilson
SRCF Registered Athletes: 38
Welcome to Open Week 2
CrossFit Open 20.2 Workout Description and Strategies
Annie Thorisdottir and Sara Sigmundsdottir take on Open workout 20.2
Results
Open 20.2 Registered Results
Power Clean & Jerk 1-1-1-1 & E2MOM for 14 mins: Rows and Clean & Jerks
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Power Clean & Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Deadlift 2-2-2
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Burpees and Wall Balls
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
Photo by @robwilson
Muscle-up Practice & 3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups
3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!
Muscle-up Practice
Front Squat: 3-3-3-3 & AMRAP 8 mins: Kettlebell Swings and Thrusters
Front Squat: 3-3-3-3
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Kettlebell Swings and Thrusters
Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)
Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.
* + 1 each movement (1/1, 2/2, 3/3, etc)
Photo by @robcwilson
The first Open WOD is over. Sit there and think about how you did.
In all seriousness, high five to everyone who completed this! It was a typical cardio grind to kick off the open. Let’s hope that 20.2 is less brutal.
SRCF Registered Athletes: 38
Men’s Leaderboard
Women’s Leaderboard
Advanced RX: Hang Squat Clean: 1-1-1 & Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups & Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders
Advanced RX: Hang Squat Clean: 1-1-1
Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups
6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up
Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders
Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders