Advanced RX Class:
EMOM for 10 mins: Dumbbell Squat Snatch
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)
Category: Daily WOD
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Pull-ups
30 Partner Wall Balls (20#/14#)
30 Med Ball Sit-ups (20#/14#)
* As a team of 2 complete AMRAP alternating work/rest on the PU and Sit-ups. Run together. WB are alternating throws between partners.
Photo by @robcwilson
CrossFit Games Open 20.4
CrossFit Games Open 20.4
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95#/65#)
30 Box Jumps
15 Clean & Jerks (135#/85#)
30 Box Jumps
10 Clean & Jerks (185#/115#)
30 Single-Leg Squats
10 Clean & Jerks (225#/145#)
30 Single-Leg Squats
5 Clean & Jerks (275#/175#)
30 Single-Leg Squats
5 Clean & Jerks (315#/205#)
Time cap: 20 minutes
*Do NOT enter in the tie-break to your Time entry. If you hit the time cap, simply hit “Time Capped” and enter the total reps you completed.
* Tie break time after each set of
Box jumps/pistols completed
* Standard box jumps. Stand tall on top. Stepping onto and off the box is permitted.
* Not allowed to place or push hands on legs during jump or step.
* Not allowed to angle box or jump/step onto corner.
* Athlete may have help loading bar.
* Hang cleans are not allowed. All other cleans and jerk styles allowed. Must bring feet back together.
* Pistols are alternating. May not touch floor/leg. Must complete good rep before switching legs.
* Scaled version subs Med ball step ups for Pistols. Med Ball cannot touch legs at any time.
CrossFit Games Open 20.4 – Scaled
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (65#/35#)
30 Box Jumps
15 Clean & Jerks (95#/55#)
30 Box Jumps
10 Clean & Jerks (115#/75#)
30 Medicine Ball Step-ups (24″/20″ with 20#/14#)
10 Clean & Jerks (135#/95#)
30 Medicine Ball Step-ups
5 Clean & Jerks (155#/115#)
30 Medicine Ball Step-ups
5 Clean & Jerks (185#/135#)
Time cap: 20 minutes
Photo by @robcwilson
Friday Night Lights tonight! Come workout, cheer, judge or just throw back a beer for 20.4 for the PM classes!
Don’t forget to submit your score before Monday at 5pm PST.
Bang! 20.4 is Bringing the Pistols!
Mat Fraser, Noah Ohlsen Among 40 Athletes to Receive Penalties After 20.2 Video Review
Power Snatch 1-1-1-1-1 & AMRAP 9 mins: Toes-to-bars, Kettlebell Swings and Double Unders
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 10 mins: Deadlift & FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows
FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows
For time:
Row 750m
— then —
3 rounds of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans
6 Push Jerks
— then —
Row 750m
Photo by @robcwilson
Bench Press 2-2-2-2 & 5 RFT: Run, Pull-ups and Handstand Push-ups
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Pull-ups and Handstand Push-ups
5 rounds for time of:
Run 200m
10 Pull-ups
5 Handstand Push-ups
Photo by @robcwilson
Front Squat: 2-2-2-2 & Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, SDHP, Lateral Burpees
Front Squat: 2-2-2-2
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, SDHP, Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches
Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches
As a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang Power Snatch (75#/55#)
Partner Run 400m
40 Pull-ups
40 Hang Power Snatch
Partner Run 400m
20 Pull-ups
20 Hang Power Snatch
* Run as a team, alternate work / rest with your partner for pull-ups and snatches.
Photos by @robcwilson
CrossFit Games Open 18.4 / 20.3 & CrossFit Games Open 18.4 / 20.3 – Scaled
CrossFit Games Open 18.4 / 20.3
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups
21 Deadlifts (315#/205#)
50-ft Handstand Walks
15 Deadlifts
50-ft Handstand Walks
9 Deadlifts
50-ft Handstand Walks
Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Judges need to record time after each complete set of deadlifts for tie break.
* DL: Athlete can have help to load their bar or use 2nd bar
* Mats: Athletes will use mats (drop from top with mats only)
* HSPU: Must measure line per the scorecard standard (see the coach for tape measure and how to). Heels must both lock out over the line. Hands and head must be level. If you are using a mat or pad under your head the pad top must be even with the surface under your hands.
CrossFit Games Open 18.4 / 20.3 – Scaled
For time:
21 Deadlifts (135#/95#)
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups
21 Deadlifts (185#/135#)
50-ft Bear Crawls
15 Deadlifts
50-ft Bear Crawls
9 Deadlifts
50-ft Bear Crawls
Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Mats: Use mats per athlete (no exceptions)
* HS Walk / Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”. If you come down from a HS walk you must start at previous 5 ft. line.
* Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. Hands must leave the floor. Feet must be no wider than shoulder width. No snaking.
Handstand Push-up or Not? You decide.
Photo by @robcwilson
Registered athletes don’t forget to submit your scores NLT Monday at 5pm PST. If you need to make this up your ONLY opportunity is Monday classes (last chance is Monday 4pm class).
There are no make-ups tomorrow on Saturday for the Open WOD. Only the Team WOD class at 0930. There is also no Advanced RX class tomorrow.
Fun night tonight with a great turnout and a workout that made it fun to watch and cheer! Several PR’s across the board tonight and lots of heavy deadlifts, handstand push-ups, and bear crawls.
Sweeping 20.1 Penalties Knock 7 Athletes Out of Qualification
Annie Thorisdottir does 20.3 in 5:41 with Sara Sigmundsdottir
CrossFit Open 20.3 Workout Description and Strategies
How One Rep in 20.3 Can Buy You 8,487 Spots on the Leaderboard
Results
Results cont
Results Open 20.3
