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3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups3 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!!!
Advanced RX: Hang Squat Clean: 1-1-1Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up
Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders
Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air SquatsAs a team of 2 complete as many rounds as possible in 25 mins of:
Team Run 400m
50 Hang Power Cleans (115#/75#)
Team Run 400m
80 Box Jumps (24″/20″)
Team Run 400m
120 AbMat Sit-ups
Team Run 400m
160 Air Squats
* As a team of 2 run together, alternate work/rest on reps.
Photo by @robcwilson
CrossFit Games Open 20.110 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
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
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
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Row Calories, Sumo Deadlift High-pulls and AbMat Sit-ups3 rounds for time of:
24/21 Row Calories
21 Sumo Deadlift High-pulls (75#/55#)
42 AbMat Sit-ups
Photo by @robcwilson
Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-upsAs a team of 2 complete for time:
60 Box Jump (24″/20″)
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
40 Burpees
20 Power Snatches
30 Handstand Push-ups
20 Power Snatches
* Partner up, split reps as desired and move in order
** One barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)
Post total time.
Photo by @robcwilson
Bench Press: 5-5-5-5Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
75 Air Squats
50 Kettlebell Swings (53#/35#)
20 Ring Dips
50 Air Squats
35 Kettlebell Swings
15 Ring Dips
25 Air Squats
20 Kettlebell Swings
10 Ring Dips
Photo by @robcwilson
Lifting: 1 Hang Power Clean + 1 Hang Squat CleanHang Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
* Complex 1 HPC + 1 HC, use mats
Complete as many rounds as possible in 8 mins of:
30 Double Unders
6 Burpees
10 Dumbbell Snatches
* Choose DB load, alternating snatch
Photo by @robcwilson
HildyFor time:
100 Row Calories
75 Thrusters (45#/35#)
50 Pull-ups
75 Wall Balls (20#/14#)
100 Row Calories
* If you’ve got a 20/14 lbs vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. ~ www.crossfit.com
Photo by @robcwilson
Sign up for the CF Games 2020 Open! It begins on 10/10. That’s less than 10 days away!
We will program the Open WOD each Friday for the 5 consecutive weeks starting on 10/11. You will have the choice of performing the RX or scaled version of each Open workout from week to week. We will have you take turns judging and working out.
The fun of the Open is the atmosphere of “Friday Night Lights”, the camaraderie, the booze and beer after, the accountability that signing up brings by forcing you to come in and get it done, and the feeling of accomplishment you get no matter how you do after each weekly challenge. Don’t sit on the sidelines. Sign up, get in the gym and you just might surprise yourself with what you will accomplish.
SRCF Registered Athletes: 4
Learn more about the Open
