Beyond the Whiteboard – Page 55

24.3 Rx’d – CrossFit Games Open & 24.3 Scaled – CrossFit Games Open

24.3 Rx’d – CrossFit Games Open

For time:
5 rounds of:
10 Thrusters (95/65)
10 Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters (135/95)
7 Bar Muscle-ups

Time cap: 15 minutes

BTWB

24.3 Scaled – CrossFit Games Open

For time:
5 rounds of:
10 Thrusters (65/45)
10 Jumping Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters (95/65)
7 Pull-ups

Time cap: 15 minutes

BTWB

Photo by @snoridgecrossfit

SRCF Registered Athletes: 41

The Open is CLOSED! After 3 weeks we closed out the Open with a huge Friday Nights Lights compelte with a DJ (Thanks Spence!), food, drinks, and some epic performances. From first pull-ups to pregnant BMU to Reid’s blazing time to finish the entire workout it was a fun night to cheer and be done with this tough workout.

After all the scores are in it looks like we have 15 people advancing to the Individual and Age Group Quarterfinals in April!

Results

24.3 Registered Athlete Results

Shoulder Press 1-1-1-1 & FT: Row and Run Ladder

Shoulder Press 1-1-1-1

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

BTWB

FT: Row and Run Ladder

For time:
Row 1000m
Run 400m
Row 750m
Run 400m
Row 500m
Run 400m
Row 250m
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 5-5-5 & AMRAP 15 mins: Air Squats, Ball Slams, and Deadlifts

Deadlift 5-5-5

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

BTWB

AMRAP 15 mins: Air Squats, Ball Slams, and Deadlifts

Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Ball Slams (30/20)
10 Deadlifts (225/155)

BTWB

Photo by @snoridgecrossfit

Results

4 RFQ: Bench Press and Single Arm DB Rows & AMRAP 12 mins: Row, Hand Release Push-ups, and Sit-ups

4 RFQ: Bench Press and Single Arm DB Rows

4 rounds for quality of:
5 Bench Press, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Rest 2 mins

BTWB

AMRAP 12 mins: Row, Hand Release Push-ups, and Sit-ups

Complete as many rounds as possible in 12 mins of:
15/12 Row Calories
10 Hand Release Push-ups
15 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Overhead Squat 4-4-4-4 & Pt. 1: 7 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Burpees & Pt. 2: AMReps 1 min: Muscle-ups

Overhead Squat 4-4-4-4

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

BTWB

Pt. 1: 7 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Burpees

7 rounds for time of:
7 Sumo Deadlift High-pulls (95/65)
7 Overhead Squats (95/65)
7 Burpees

BTWB

Pt. 2: AMReps 1 min: Muscle-ups

As many reps as possible in 1 min of:
Muscle-up

*Scale to strict PU or BMU

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: FT: Power Cleans, Partner Runs, and Pull-ups & Solo WOD: FT: Power Clean, Run, and Pull-ups

BTWB

Solo WOD: FT: Power Clean, Run, and Pull-ups

For time:
25 Power Cleans, pick load
Run 800m
25 Pull-ups
15 Power Cleans, pick load
Run 400m
15 Pull-ups
10 Power Cleans, pick load
Run 200m
10 Pull-ups

BTWB

Photo by @snoridgecrossfit

Results