Main Workout – Page 209 – SNORIDGE CROSSFIT

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.

BTWB

Photo by @robcwilson
Friday Night Lights is done for this Open. Time to cool down, stretch and recover.
Post your score ASAP. If you are one of the several that need to complete 18.5 get into class Monday before 5pm and knock it out.

Open Workout 18.5 Live Announcement Recap

Sara Sigmundsdottir: Perseverance | Ep.1

Results

CrossFit Games Open 11.6 / 12.5 / 18.5

As many reps in 7 mins as you can of:
3 Thrusters (100#/65#)
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters
12 Chest-to-bar Pull-ups
15 Thrusters
15 Chest-to-bar Pull-ups
18 Thrusters
18 Chest-to-bar Pull-ups
21 Thrusters
21 Chest-to-bar Pull-ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Hip crease must go below top of knee and lock out over head in line with the middle of the athlete’s body
* Squat clean thruster is allowed for taking the barbell off the floor
* C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone

BTWB

CrossFit Games Open 18.5 – Scaled

As many reps as possible in 7 mins of:
3 Thrusters (65#/45#)
3 Jumping Pull-ups
6 Thrusters
6 Jumping Pull-ups
9 Thrusters
9 Jumping Pull-ups
12 Thrusters
12 Jumping Pull-ups
15 Thrusters
15 Jumping Pull-ups
18 Thrusters
18 Jumping Pull-ups
21 Thrusters
21 Jumping Pull-ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
* Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6″ above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.

BTWB

Photo by @robcwilson
Post your score! You have until Monday at 5pm PST to get this WOD done and enter your final Open score of 2018. Make it count!
Where Is “The Redeemed and the Dominant” Available?

When the Internet Accuses You of Using Steroids

Results

Results_Open 18.5

Deadlift 3-3-3-3 & Row 1 km TT & Burpees: 50 Reps for Time

Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

Row 1 km TT

Row 1 km

This is an all out effort for time.
* Rest 3 minutes then complete 50 Burpees for time

BTWB

Burpees: 50 Reps for Time

For time:
50 Burpees
* After 1k Row plus 3 minute rest.

BTWB

Photo by @robcwilson
Flex Friday and Friday Night Lights is tomorrow! Get ready for the repeat of Open WOD’s 11.6 and 12.5.
Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100#/65#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled: (Ages 16-54)
(65#/45#) and jumping chin-over-bar pull-ups.
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Equipment and Standards:

7 minute AMRAP
Must use collars and must be on outside of all plates on barbell
Must use 2.5# plates for men’s load
Mats: Athletes will use mats for 100# (drop from the top with mats only)
Movement Standards are normal for Thrusters and C2B Pull-ups
- Hip crease must go below top of knee and lock out over head in line with the middle of the athlete’s body
- Squat clean thruster is allowed for taking the barbell off the floor
- C2B Pull-up: Chest must clearly come into contact with the bar below the collarbone
- Scaled Jumping Pull-up: For jumping pull-ups, the bar should be set up so it is at least 6″ above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. At the top, chin over bar.

Logistics:

Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave.
Plan on judging to help move things along.
Chest-to-Bar Pull-ups will take priority on athlete placement. Do NOT take out a bar when you arrive and start setting up without checking with the coach for how the layout will be and what wave you are in.
Use the designated warm-up area.

Scoring:

Score total reps completed with no tie break

Results

Results cont

Muscle Up Progression Practice & Handstand Push-up Progression Practice & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

Muscle Up Progression Practice

Muscle Up Progression

This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice

BTWB

Handstand Push-up Progression Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.

BTWB

Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU

BTWB

Lisa (above) practicing muscle-ups without the straps. (Kidding she was practicing True Ring push-ups as part of the new Advanced RX test standard for push-ups).
Photos by @robcwilson
Congrats to Chris C. for getting his first muscle-up today!
Director of the Games Dave Castro has announced that the CrossFit community will get to vote on one of three workouts for Open Workout 18.5. Voting begins tomorrow, March 22, at 3pm PT. Make sure you vote and choose whatever is heavy please!!! Join us in the lobby for the live stream at 5pm.
18.5 Will Be Community Choice

Results

Results cont

Power Snatch 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Snatch

Power Snatch 3-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Sets of 3 and 2 are touch and go.

BTWB

AMRAP 10 mins: Run and Power Snatch

Complete as many rounds as possible in 10 mins of:
Run 200m
10 Power Snatches (95#/65#)

BTWB

Photo by @robcwilson

Results

Results cont

Back Squat 3-3-3 & 3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

Back Squat 3-3-3

Rest as needed between sets.

BTWB

3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

3 rounds for time of:
Run 400m
20 Single Dumbbell Hang Clean & Jerks (50#/35#) 10 per arm
12 Pull-ups
10 Front Squats (115#/75#)
* Break up DB sets per arm as needed

BTWB

Photos by @robcwilson
These pics Rob captured are great reminders of the example we set for our kids and each other with everything we do. Teaching them the value of exercise and good health are lessons that will last their lifetime!
18.4 is in the books and we have one week to go. DB thrusters seem almost a certainty but the format and movements it will be paired or grouped with are anyone’s guess.
18.4: How to Cheat at HSPU

Results

Results cont

Advanced RX: EMOM for 5 mins: Squat Clean & FT: Run, Rope Climbs and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

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FT: Run, Rope Climbs and AbMat Sit-ups

For time:
Run 200m
5 Rope Climbs, 15 ft
50 AbMat Sit-ups
Run 200m
4 Rope Climbs
40 AbMat Sit-ups
Run 200m
3 Rope Climbs
30 AbMat Sit-ups
Run 200m
2 Rope Climbs
20 AbMat Sit-ups
Run 200m
1 Rope Climb
10 AbMat Sit-ups

BTWB

Photo by @robcwilson
Post your 18.4 results NLT Monday at 5pm PST. If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Results 18.4 Open

Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups

As a team of 2 complete for time:
Row 3000m
10 Rope Climbs, 15 ft
250 AbMat Sit-ups
* One works while one rests.

BTWB

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Bench Press 3-3-3-3 & AMRAP 12 mins: Rows and Push-ups

Bench Press 3-3-3-3

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

BTWB

AMRAP 12 mins: Rows and Push-ups

Complete as many rounds as possible in 12 mins of:
Row 250m
25 Push-ups

BTWB

Photo by @robcwilson
A Classic benchmark coupled with a heavy more skilled version of that same workout! If you can earn enough time to get the handstand walk you better hope your shoulders, midline and posterior chain cooperates.
Don’t go flying out of the gate on “Diane” if you are intending to get far in this workout beyond the first couplet. Pace your DL into smart sets with very minimal rests to save grip and posterior chain. Keep a solid and tight midline. Be deliberate with your HSPU and ensure you hear your judge give you a rep or no rep call. Don’t go to failure on your sets of HSPU, kick down early to get deeper into the WOD. If you are not able to get to the heavy deads, then try to get your fastest “Diane” time.
As always, do “what right looks like” with every rep and have some fun. Bring some post WOD refreshments!

Workout 18.4
Diane
21-15-9 reps of:
Deadlifts (225#/155#)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315#/205#)
50-ft. handstand walk after each set
Time cap: 9 minutes
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Nicole Carroll’s Tips and Demo for Open Workout 18.4

Open Workout 18.4 Standards

Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Equipment and Standards:

9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.
DL: Must use collars and must be on outside of all plates on barbell
DL: Athlete can have help to load their bar
Mats: Athletes will use three mats. One to stand on and two under the plates so the surface is level to account for any drops. (drop from the top with mats only)
HSPU:
- Must measure the HSPU line per the scorecard published standard (see the coach for tape measure and how to mark it with chalk)
- Heels must both lock out over the line prior to descending for next rep or kicking off the wall. Judges need to clearly communicate a no rep.
- Hands and head must be level. If you are using a mat or pad under your head you must level the surfaces i.e. the pad top must be even with the plates under your hand (no AbMat with Oly plates).
HS Walk and 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”. 5 Feet = 1 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. At the bottom hands must leave the floor. Feet must be no wider than shoulder width. No snaking.

Logistics:

Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave.
Plan on judging to help move things along.
Handstand push-ups will take priority on athlete placement. Do NOT take out a bar when you arrive and start setting up without checking with the coach for how the layout will be and what wave you are in.
Use the designated warm-up area.

Scoring:

Score reps completed with tie break of last completed set of DL or score time to completion.
1 rep = 5 ft. on HS walk / Bear Crawl
Tiebreak: 9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.

Results

Results cont
Results Open 18.3 Final