Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Back Squat 6-6-6 & AMRAP 12 mins: Strict Pull-ups, Back Squats, and Deadlifts
Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Strict Pull-ups, Back Squats, and Deadlifts
Complete as many rounds as possible in 12 mins of:
5 Strict Pull-ups
10 Back Squats (135#/95#)
15 Deadlifts (135#/95#)
* Scale to Supine RR or Strict Banded PU. Back Squats are from the floor (no racks).
Photo by @robcwilson @snoridgecrossfit
This Week: The 3 live announcement will take place earlier, at 12:00 PM PT/3:00 PM ET on March 25. Scott, Saxon and Spencer Panchik will face-off at CrossFit Home Office in Scotts Valley, CA.
We should know 21.3 by noon this Thursday! This change was made to allow for more countries to view the live announcement at a normal time (including large markets in Europe and South America).
MUST WATCH: Tia-Clair Toomey and Chandler Smith take on 21.2
Turkish Get Up Alternating Arm 4-4-4-4 & AMRAP 15 mins: Rows, Double Unders and Strict HSPU
Turkish Get Up Alternating Arm 4-4-4-4
Turkish Get Up Alternating Arm 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate reps. Complete 2 each arm per set.
AMRAP 15 mins: Rows, Double Unders and Strict HSPU
Complete as many rounds as possible in 15 mins of:
Row 500m
50 Double Unders
10 Strict Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
21.2 will be announced today at 5pm PST. I am expecting a repeat and will likely be made up of the some of the following movements:
- Weightlifting: Deadlift or STO, Snatch (DB or Bar), or weighted lunge
- Gymnastics: T2B or C2B Pull-ups, Bar MU
- Monostructural / CardioRespiratory: Burpees or Box Jumps
- This week will be all about furthering the cut line and stepping up to slightly more advanced movements.
- If we get to see “heavy” loads expect that you will have to be fit enough to earn it by lighter weights/higher reps or time caps you have to meet in order to get to the next load.
If you cannot sign up for class on Friday then your last makeup opportunity is NLT Monday 4pm class. You must be registered for the Open and need to be signed up in MindBody.
For Friday classes we will allow some limited “spectating” however please NO kids (sorry but we can’t have everyone bringing their kids in), masks need to be worn by everyone watching and you must be out of the way and distanced from the “action”.
We are NOT increasing the size of classes beyond what we have for Friday so make sure you find a slot throughout the day. There is no showing up to “do the Open” if you aren’t signed up for that class in MindBody.
Logistics are the same as last week. I will publish standards on Facebook and also to BTWB along with the workout before Friday.
Reminder: Scores will be due at 5pm PST each Monday going forward. Once you complete your workout submit your score so you don’t forget.
Why were scores due at 6 PM PT instead of 5 PM PT? Due to daylight savings time taking away one hour for athletes on Sunday, CrossFit extended the submission deadline an additional hour. Score submissions will be due at 5 PM PT for the next two weeks, however.
Power Snatch (Touch & Go) 5-4-3-2-1 & Every 2MOM for 20 mins: Run and Power Snatch
Power Snatch (Touch & Go) 5-4-3-2-1
Power Snatch (Touch & Go) 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. TNG for sets of 5-4-3-2
Every 2MOM for 20 mins: Run and Power Snatch
Every 2 mins for 20 mins do:
Run 200m
2 Power Snatches, pick load
Photo by @robcwilson @snoridgecrossfit
How to Watch CrossFit Open Announcement 21.2 Live on Thursday
What the Quarterfinals Cut Line Looks Like After CrossFit Open 21.1
Bench Press 8-8-8 & FGB Style: Row, Ring Dips, Sit-ups and KB Swings
Bench Press 8-8-8
Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Ring Dips, Sit-ups and KB Swings
3 rounds, 1 min per station, of:
Row Calories
Ring Dip
AbMat Sit-up
Kettlebell Swing (70#/53#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
21.2 will be announced this Thursday at 5pm PST. If you cannot sign up for class on Friday or Monday and you are registered you need to contact us to see if there is a class on Thursday to fit you in and get a judge.
For Friday classes we will allow some limited “spectating” however please NO kids (sorry but we can’t have everyone bringing their kids in), masks need to be worn by everyone watching and you must be out of the way and distanced from the “action”.
We are NOT increasing the size of classes beyond what we have for Friday so make sure you find a slot throughout the day. There is no showing up to “do the Open” if you aren’t signed up for that class in MindBody.
Logistics are the same as last week. Reminder: Once you complete your workout submit your score so you don’t forget. We had a few who missed the submission deadline for 21.1!
Back Squat 8-8-8 & FT: Wall Balls and Hang Power Cleans
Back Squat 8-8-8
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Hang Power Cleans
For time:
40 Wall Balls (20#/14#)
21 Hang Power Cleans (135#/95#)
30 Wall Balls
15 Hang Power Cleans
20 Wall Balls
9 Hang Power Cleans
Photos by @robcwilson @snoridgecrossfit
Here are some great Open 21.1 pics! Don’t forget to submit your score by 5pm PST today!
Breaking: Sara Sigmundsdottir Tears Ligament In Knee, Out For 2021 Season
Bench Press 10-10-10 & 3 RFT: Run, Wall Balls and Kettlebell Swings
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Wall Balls and Kettlebell Swings
3 rounds for time of:
Run 400m
20 Wall Balls (20#/14#)
20 Kettlebell Swings (53#/35#)
Photo by @robcwilson @snoridgecrossfit
SRCF 2021 Open Athlete Count:
32 Registered
Way to break 30!
Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.
Logistics:
- We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
- You must register for class in MindBody (do not just show up)
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- We won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts.
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
- New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
- New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.
Bench Press 10-10-10
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 1-1-1-1-1 & Low Fat DT
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Find a heavy single for the day.
Low Fat DT
5 rounds for time of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
Photo by @robcwilson @snoridgecrossfit
The CrossFit Games announced the head-to-head match-ups for all three Open announcements yesterday:
-
- 21.1 — Kari Pearce vs. Kristi Eramo-O’Connell
- 21.2 — Samuel Kwant vs. Justin Medeiros
- 21.3 — Scott Panchik vs. Saxon Panchik
Open 21.1 is announced tomorrow at 5pm PST! Tune in to the CrossFit Games channel on YouTube or games.crossfit.com as CrossFit General Manager of Sport Dave Castro reveals our fate.
For the first time ever, the Open has an equipment-free option. Here’s how it will affect the leaderboard.
You will be able to switch between “Rx’d” and “Equipment Free” each week of the competition. However, it will impact your overall ranking on the leaderboard.
If you mix workout types you will receive a score of “0” on the Rx’d leaderboard for the events you perform equipment free and a “0” on the equipment-free leaderboard for events you perform with equipment.
As an example, if you do 21.1 and 21.2 as Rx’d and 21.3 as equipment free, this is what your score would look like:
Rx’d Leaderboard
21.1 = Score from the workout
21.2 = Score from the workout
21.3 = 0
Equipment-Free Leaderboard
21.1 = 0
21.2 = 0
21.3 = Score from the workout
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* FInd a heavy single for the day. Use mats.