Main Workout – Page 248 – SNORIDGE CROSSFIT

Bench Press 4-4-4-4 & 21-15-9: Power Cleans, Push-ups and Row Calories

Bench Press 4-4-4-4

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

BTWB

21-15-9: Power Cleans, Push-ups and Row Calories

21-15-9 reps, for time of:
Power Clean (135#/95#)
Push-up
Row Calories

BTWB

They’re baaaaaaaack!

Photo by @robcwilson

Prep Work:

Open 17.2 Friday (All classes):
See the link for the WOD and movement standards but here are details for all to follow for tomorrow. Have fun!
General rules:
1) NO dropping of Dumbbells allowed. If you can pick it up, you can put it back down under control. (I feel like I will be repeating this rule each week of the Open. Dumb…)
2) No class sign-ups. You will take turns judging an athlete and then swapping.
3) Coaches will dictate set-ups and heats. Check with the coach when you arrive for class and then warm-up. This is regardless of whether you are registered or not for the Open.

Movement Standards:
1) Athlete must touch knee to ground on DB Walking Lunges, DB are racked on shoulders but hand must stay around the handle, must go 25 ft. and turn around. Lunge must extend at the hip with each step, and both heels must cross each 5 ft. increment and athlete standing tall with DB’s to count as a rep.
2) If you stop and rest during the 25 ft., athlete must back up and restart from the last 5 ft. mark crossed.
3) DB Power Clean must touch one head of DB back on ground to count. Athelte must finish each PC standing tall with DB racked on shoulders behind center of body.
4) T2B must start with heels behind bar and body, and toes must both touch the bar at the SAME TIME, inside the hands.
5) Bar MU must start fully extended with feet off the ground below the bar, finish with elbows fully extended on top of bar. ONLY the hands and no other part of the body can assist the athlete over the top (i.e. no feet or arms can help pull over the top of bar)
6) Tie Breaker time must be recorded by the judge after each set of DB Power Cleans
7) Scaled version (age 16-54) is 35#/20#, knees to waist and pull-ups allowed ONLY for scaled version. Masters 55+ also do 35#/20# DB, Toes-to-bar, and C2B Pull-ups (scaled is 20#/10# DB, sit-ups (no abMat), jumping C2B Pull-ups).
Scorecard and details:
Workout 17.2
WOD Tips:

Nicole Carroll’s Tips for Open Workout 17.2

Results

Results cont

Results 17.1 Final

Hang Squat Snatch 1-1-1-1-1 & 3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls

Hang Squat Snatch 1-1-1-1-1

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

BTWB

3x AMRAP 3 mins: Row (500m/400m) and Max Rep Wall Balls

For 3 cycles:
AMRAP in 3 mins of:
Row 500m/400m
Max Rep Wall Ball (20#/14#)

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Row should be 500m for men and 400m for women each round.

BTWB

Photo by @robcwilson

Reminder:

No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.

Joe W. made us a SRCF Open Leaderboard

The official Games Leaderboard is finalized but not all results are showing due to their website issues. For an update on what’s wrong with the site you can see it here:

Update Show: 17.1 Leaderboard

Results

Results cont

Front Squat 5-3-1-1-1 & AMRAP 7 mins: Clean & Jerks and Double Unders

Front Squat 5-3-1-1-1

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

BTWB

AMRAP 7 mins: Clean & Jerks and Double Unders

Complete as many rounds as possible in 7 mins of:
8 Clean & Jerks (95#/65#)
30 Double Unders

BTWB

Coach Jessika Photobomb by @robcwilson

Reminder:

No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.

Results

Results cont

Shoulder Press 3-3-3-3-3 & 2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups

Shoulder Press 3-3-3-3-3

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

BTWB

2 RFT: Rows, Air Squats, Sit-ups, Push-ups and Pull-ups

2 rounds for time of:
Row 500m
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups

BTWB

Slow Kid at Play Photo by @robcwilson

17.1 score deadline has been extended by CrossFit to Tuesday at 5pm. Get those scores in if you haven’t already!

Due to Snowmageddon ’17 Part Deux we had to cancel tonights 6pm and 7pm classes. Between the traffic nightmare and the Parkway being shut down and looking like a used car lot it made sense to make the call.

Note: Tuesday 2/28 the 6am and 8:30am classes are also cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!

Results

Open 17.1 Results

Advanced RX: Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars & Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips

Advanced RX Class:

Squat Clean 1 Rep

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

BTWB

Pt. 1 FT: Squat Cleans and Toes-to-bars

For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars

Rest 3 minutes then Pt.2

BTWB

Pt. 2 21-15-9: Handstand Push-ups, Kettlebell Swings and Ring Dips

21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip

BTWB

Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)

Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.

Make sure you enter your score on the Games site by Monday at 5pm!

Team SnoRidge CrossFit Open Count: 45

Inside the Leaderboard: What It Takes to Win

Fittest On Earth: A Decade of Fitness–Official Trailer

Results

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.

BTWB

17.1 Photos by @robcwilson

Make sure you enter your score on the Games site by Monday at 5pm!

Team SnoRidge CrossFit Open Count: 45

The team is growing!

Update Show: Top Teams, Masters And Teenagers To Watch

Results

Squat Clean 1 Rep & Pt. 1 FT: Squat Cleans and Toes-to-bars

Squat Clean 1 Rep

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

BTWB

Pt. 1 FT: Squat Cleans and Toes-to-bars

For time:
12 Squat Cleans, 165/115 lbs
24 Toes-to-bars
9 Squat Cleans, 165/115 lbs
18 Toes-to-bars
6 Squat Cleans, 165/115 lbs
12 Toes-to-bars
Rest 3 minutes then Pt.2

BTWB

CrossFit Games Open 17.1

For time:
10 Dumbbell Snatches (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap: 20 minutes
***NOTE: If you got time capped and you want to be ranked properly on BTWB, add the number of reps you failed to complete to your time in seconds. E.g. If you got 210/225 reps (didn’t finish the last 15 Box Jumps) your time would be 20:15.
Please include your Total Reps and Tie-break time in your notes.
* For the dumbbell snatches, alternate arms after each repetition
1) Perform burpee box jump overs facing perpendicular to the box. No angle or sideways burpee allowed.
2) Two footed takeoff on jump.
3) DB Snatch must set BOTH heads back on ground to count. You may switch hands on the way DOWN. Only one hand can snatch DB (no two handed snatch).
4) Athlete can NOT touch their non-lifting hand to their body. (i.e. you cannot put your resting hand on your leg while snatching with other hand). This is a No Rep.
5) Tie Breaker time must be recorded by the judge after each set of burpee box jumps.

BTWB

CrossFit Games Open 17.1 – Scaled

For time:
10 Dumbbell Snatches (35#/20#)
15 Burpee Box Jump Overs (20″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap 20 mins
***NOTE: If you got time capped and you want to be ranked properly on BTWB, add the number of reps you failed to complete to your time in seconds. E.g. If you got 210/225 reps (didn’t finish the last 15 Box Jumps) your time would be 20:15.
Please include your Total Reps and Tie-break time in your notes.
Official Rules:
* For the dumbbell snatches, alternate arms after each repetition. Box step-ups are OK
1) Perform burpee box jump overs facing perpendicular to the box. No angle or sideways burpee allowed.
2) Two footed takeoff on jump.
3) DB Snatch must set BOTH heads back on ground to count. You may switch hands on the way DOWN. Only one hand can snatch DB (no two handed snatch).
4) Athlete can NOT touch their non-lifting hand to their body. (i.e. you cannot put your resting hand on your leg while snatching with other hand). This is a No Rep.
5) Tie Breaker time must be recorded by the judge after each set of burpee box jumps.

BTWB

Photos by @robcwilson

Some of you are registered but not showing under the Team. See the link below to check if you are on the Team. Then follow the instructions below to join. Make sure you enter your score on the Games site by Monday at 5pm!

Team SnoRidge CrossFit Open Count: 40

How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Sign In to your profile
2) Under “Your Dashboard” enter “SnoRidge CrossFit” for your affiliate
3) Under “Team Name”, enter or select “SnoRidge CrossFit”
4) Save Changes

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Results cont

Push Press 2-2-2-2 & Alt EMOM 16 mins: Row, Wall Balls, Sumo Deadlift High-pulls and Push Press

Push Press 2-2-2-2

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

BTWB

Alt EMOM 16 mins: Row, Wall Balls, Sumo Deadlift High-pulls and Push Press

Every 1 min for 16 mins, alternating between:
15/12 Row Calories
15 Wall Balls (20#/14#)
15 Sumo Deadlift High-pulls (95#/65#)
15 Push Press (95#/65#)
Alternate each exercise.

BTWB

Photo by @robcwilson

Results