Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
*Odd Minutes MU, Even Minutes Strict HSPU
Chipper: Run, Push Press, Box Jumps, Power Snatch, Pull-ups, Burpees
For time:
Run 800m
50 Push Press (75#/55#)
40 Box Jumps (24″/20″)
30 Power Snatches (75#/55#)
20 Pull-ups
10 Burpees
Photo by @robcwilson
SRCF Semi-Elite Competitive Exerciser Count: 40 Registered
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How It Works at SRCF:
Open WOD 16.1 will be announced this Thursday at 5pm and we will have it live on the TV in the lobby. Come join in the excitement/horror at what awaits us all!
The WOD will be programmed on Friday all day for all classes. Make-ups are to be coordinated in advance so the coach can be prepared for having a judge and any logistics planned. Make-up times can be requested if you are unable to make a Friday class. You have until Monday at 5pm PST to submit your score correctly. Don’t be the person that every year does an Open WOD and forgets to submit their score on time and gets a “0” or DNF for the Open. We will repeat this each week for all 5 weeks of the Open.
“Friday Night Lights”:
Many people choose to complete their Open WOD on Friday in the PM Classes. We encourage people to make that time their fitness festival, their Exerciseapalooza, or their Happy Hour where you can bring some drinks and laugh at everyone else as they freak out prior to doing a workout that is basically what we already do everyday just with different movements, loads and time domains. Meaning CrossFit.
If you are registered then you will be able to choose to perform either the Open WOD as Rx’d or Scaled. There are two versions. If you choose the RX version you will complete as many RX reps in the specified time. If you cannot get past a certain movement then your official score will stop there. To get a good workout we encourage you to scale from that point to improve your fitness.
If you are choosing the Scaled Open WOD then you must not scale the WOD any further than it is specified to post a valid score. If you cannot get past a certain movement then your official score will stop there. To get a good workout we encourage you to scale even further from that point to improve your fitness.
You will get to decide each week whether you are RX or Scaled.
Class announcement:
During the entire Open we will have a 6am Class time on M/T/W/F and no 6am Thursday class. This will begin this Friday and will allow for Friday and Monday options to complete the Open WOD for the early risers.
Judging for the Open:
How will judging work? As in previous year’s, we will run waves or “heats” with each class. You will buddy up and one will judge while one completes the WOD. As a judge your responsibility is to monitor that movement standards, range of motion, and recording the rep count requirements are met. That is your main purpose.
Cheering and pushing your partner along is on you. So long as you hold them to the standard, we absolutely encourage you to motivate your partner (as long as they want that too). When they are not meeting the standard the expectation is that you “no rep” and ensure they adjust.
If you are uncomfortable judging simply let your coach know. You won’t have to judge!
If you want to learn how to be a better judge and develop an eye for range of motion I suggest taking this Online Judges Course from CrossFit.
AMRAP 12 mins: Air Squats, Push-up (hand release) and Toes-to-bars
Team WOD: 1RM Bench and Clean
CrossFit Total II
Back Squat 4-4-4-4
Alt EMOM 10 mins: Squat Snatches and Double Unders
Team WOD: Clean & Jerks, Hold Plate Overheads, Burpee Onto Plate, Front Rack Hold, Toes-to-bars, Deadlift Hold
