Checkout – Page 35 – SNORIDGE CROSSFIT

CrossFit Games Open 20.1

10 rounds for time of:
8 Ground-to-Overheads (95#/65#)
10 Bar Facing Burpees

Time cap: 15 minutes
* No mats, strict time cap
* Open athletes must use a judge
* 2 foot takeoff for burpee, step back and up okay
* No rep on burpee = athlete must do full rep over

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CrossFit Games Open 20.1 – Scaled

10 rounds for time of:
8 Ground-to-Overheads (65#/45#)
10 Bar Facing Burpees*

Time cap: 15 minutes
*may step over bar on burpees
Workout Description & Scorecard

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Photos by @robcwilson

The Open has begun! Friday Night Lights is back but now is in October. Bring drinks, come cheer and hang out for the next four Fridays.

If you are registered remember you need to submit your score online at games.crossfit.com prior to 5pm PST on Monday for it to count. Don’t forget!
Thorisdottir to Publish Open Videos Weekly
2020 CrossFit Open Movement Tracker

Results
Results for Open Registered Athletes

Advanced RX: Clean & Jerk : 1RM & 15-12-9-6-3: Box Jumps and Clean & Jerks & Checkout: FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

Advanced RX Class:

Clean & Jerk : 1RM

Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

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15-12-9-6-3: Box Jumps and Clean & Jerks

15-12-9-6-3 reps, for time of:
Box Jump (30″/24″)
Clean & Jerk (155#/105#)

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Checkout: FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

For time:
20 Assault Bike Calories
30 V-Ups
40 AbMat Sit-ups

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Photo by @robcwilson

Bent Over Barbell Row: 5-5-5-5 & Farmers Carry: 4 x 100m & Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows

Bent Over Barbell Row: 5-5-5-5

Bent Over Barbell Row 5-5-5-5

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

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Farmers Carry: 4 x 100m

Farmers Carry 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
* Choose load, walk 100m in between bent over BB row sets

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Alt EMOM 18 mins: Handstand Push-ups, Alternating Dumbbell Snatches and Rows

Every 1 min for 18 mins, alternating between:
8 Handstand Push-ups
10 Alternating Dumbbell Snatches, pick load
Row 150m/125m

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Photo by @robcwilson

Results
Results cont

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal

As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP

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Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches

Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)

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Pt. 3: AMReps 2 mins: Assault Bike (Cal)

As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP

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Photo by @robcwilson

2019 CrossFit Games Stats and Records Takeaways

West Coast CrossFit Classic is 11th Sanctional to Use CrossFit Open as Qualifier

Results

Advanced RX: Deadlift : 1RM & FT: Rows; 4x Deadlifts and Wall Balls & Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups

Advanced RX Class:

Deadlift : 1RM

Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

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FT: Rows; 4x Deadlifts and Wall Balls

For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)

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Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups

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Photo by @robcwilson

CrossFit Games 2019; That’s a Wrap
Legally Blind, Sweden’s Mantyla Finishes 45th in Games Debut
Results

Shoulder Press: 3-3-3 & Option 1: FT: Rows, Double Unders and Shoulder Press & Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups

Shoulder Press: 3-3-3

Shoulder Press 3-3-3

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

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Option 1: FT: Rows, Double Unders and Shoulder Press

For time:
Row 1000m
150 Double Unders
35 Shoulder Press (65#/45#)
Choose Option 1 or 2

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Option 2: FT: Rows, Double Unders and Strict Handstand Push-ups

For time:
Row 1000m
150 Double Unders
30 Strict Handstand Push-ups

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Photo by @robcwilson

Results
Results cont

Adv RX: EMOM for 10 mins: Squat Clean & AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run & Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

Advanced RX Class:

EMOM for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 10 mins.

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AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run

Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155#/105#)
12 Dumbbell Push Press (50#/35#)
Run 200m

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Checkout: AMRAP 5 mins: Assault Bike and Med Ball Russian Twists

Complete as many rounds as possible in 5 mins of:
10 Assault Bike Calories
10 Medicine Ball Russian Twists (20#/14#)

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DB FlyFace Photo of @robcwilson by @robcwilson

Cutting the Field, at What Cost?
Results

Advanced RX: Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars & Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows

Advanced RX Class:

Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
* Rest 3 minutes then complete Pt. 2

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Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows

Complete as many rounds as possible in 6 mins of:
10 Ring Push-ups
Row 250m
* 3 minutes rest between Pt 1 and 2

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Photo by @robcwilson

CrossFit Strikes Deal with WIT Fitness to Take Over CrossFit Store

Results

Team WOD: Air Force WOD & Air Force WOD

Team WOD:

Team Air Force WOD

For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls (95#/65#)
40 Overhead Squats (95#/65#)
40 Push Jerks (95#/65#)
40 Front Squats (95#/65#)

* Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work.
** One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise.
*** If the minute clock beeps during a repetition the athlete on the bar will complete their rep and then both athletes must complete four burpees.
Post total time.

“Air Force WOD”

For time:
* EMOM complete 4 burpees; with remaining time in each minute complete:
20 Thrusters (95#/65# Barbell for all movements)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat
* Start the workout with 4 burpees before moving onto the barbell exercises. Stop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.

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