Pre Workout / Skill – Page 149

Front Squat: 3-3-3-3 & AMRAP 8 mins: Kettlebell Swings and Thrusters

Front Squat: 3-3-3-3

Front Squat 3-3-3-3

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

AMRAP 8 mins: Kettlebell Swings and Thrusters

Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.
* + 1 each movement (1/1, 2/2, 3/3, etc)

BTWB

Photo by @robcwilson

The first Open WOD is over. Sit there and think about how you did.

In all seriousness, high five to everyone who completed this! It was a typical cardio grind to kick off the open. Let’s hope that 20.2 is less brutal.
SRCF Registered Athletes: 38
Men’s Leaderboard
Women’s Leaderboard

9th Place Anna Fragkou and Six Others Fail Drug Tests

Results
Results cont

Advanced RX: Hang Squat Clean: 1-1-1 & Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups & Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

Advanced RX: Hang Squat Clean: 1-1-1

Hang Squat Clean 1-1-1

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

BTWB

Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups

6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up

BTWB

Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders

BTWB

Open 20.1 Photos by @robcwilson

It’s Official! Scott Panchik Joins Mayhem Freedom

Results

Advanced RX: Hang Squat Clean: 1-1-1

Hang Squat Clean 1-1-1

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

BTWB

Push Press: 2-2-2-2-2 & Alt EMOM 15 mins: Rows, Handstand Push-ups and Kettlebell Swings

Push Press: 2-2-2-2-2

Push Press 2-2-2-2-2

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

BTWB

Alt EMOM 15 mins: Rows, Handstand Push-ups and Kettlebell Swings

Every 1 min for 15 mins, alternating between:
Row 150m/125m
10 Handstand Push-ups
12 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

SRCF Registered Open Athletes: 22
Open starts tomorrow and is announced today! Sign up now!
Bold Prediction: How This CrossFit Open Could be All Repeat WODs
Results

Deadlift: 3-3-3 & 3 RFT: Row Calories, Sumo Deadlift High-pulls and AbMat Sit-ups

Deadlift: 3-3-3

Deadlift 3-3-3

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

BTWB

3 RFT: Row Calories, Sumo Deadlift High-pulls and AbMat Sit-ups

3 rounds for time of:
24/21 Row Calories
21 Sumo Deadlift High-pulls (75#/55#)
42 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results
Results cont

Squat Snatch 1-1-1-1-1 & E2MOM for 12 mins: Wall Balls and Squat Snatch

Squat Snatch 1-1-1-1-1

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

BTWB

E2MOM for 12 mins: Wall Balls and Squat Snatch

Every 2 mins for 12 mins do:
15 Wall Balls (20#/14#)
2 Squat Snatches, pick load
* Perform WB and Snatch each 2 min cycle

BTWB

Photo by @robcwilson

SRCF Open Athlete Count: 15
Friday Night Lights is back!
The CrossFit Games 2020 Open begins this Thursday with the first WOD announcement! Join us in the lobby for the Rogue live head to head announcement with Rich Froning vs. Scott Panchik hosted by Rogue.

We will program the 20.1 Open WOD for all classes on Friday for the next 5 weeks
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 either on Thursday night or on Monday. It is highly unlikely that Saturdays will be an option so plan ahead!
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.

Back Squat: 4-4-4-4 & 1/2 Cindy

Back Squat: 4-4-4-4

Back Squat 4-4-4-4

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

BTWB

1/2 Cindy

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

SRCF Open Athlete Count: 12
The Open begins this Thursday! Join us in the lobby for the Rogue live head to head announcement with Rich Froning vs. Scott panchik hosted by Rogue. We will program the 20.1 Open WOD for all classes on Friday. If you are going to workout each Friday, then just sign up for the Open. Don’t sit on the sidelines, get in the game! The Open is a fun time to test, cheer and measure your fitness.

How to Watch 20.1 + Expert Predictions
Sign up for the CF Games 2020 Open! It begins on 10/10. That’s 3 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.

Results
Results cont

Bench Press: 5-5-5-5 & FT: Air Squats, Kettlebell Swings and Ring Dips

Bench Press: 5-5-5-5

Bench Press 5-5-5-5

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

BTWB

FT: Air Squats, Kettlebell Swings and Ring Dips

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

BTWB

Photo by @robcwilson

Results
Results cont