Category: Pre Workout / Skill
Lifting: Bench Press and Rope Climbs & 2 RFT: AbMat Sit-ups, Rows, Push-Ups, and Toes-to-Bar
Lifting: Bench Press and Rope Climbs
Bench Press 4-4-2-2-1, using heaviest weight per set
Rope Climb 5×1 at 1x bodyweight
Alternate bench with 1 rope climb in between sets. Scale to 2 strict pull-ups or practice foot lock if you have pull-ups.
2 RFT: AbMat Sit-ups, Rows, Push-Ups, and Toes-to-Bar
2 rounds for time of:
40 AbMat Sit-ups
Row 500m
30 Hand Release Push-Ups
Row 250m
20 Toes-to-bars
BTWB
Photo by @robcwilson
Join us in the lobby Thursday afternoon at 4:45pm for the 17.5 announcement. Pray for no thrusters!
Last week was a sea of green for Friday and St. Patty’s Day. This Friday for 17.5 let’s make it a sea of blue. Wear a blue top if you have one!
Push Jerk 3-3-3 & 21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats
Push Jerk 3-3-3
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats
21-15-9 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Front Squat (95#/65#)
BTWB
Photo by @robcwilson
Last week was a sea of green for Friday and St. Patty’s Day. This Friday for 17.5 let’s make it a sea of blue. Wear a blue top if you have one!
Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1. Use mats.
3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
12 Chest-to-bar Pull-ups
BTWB
17.4 Photos by @robcwilson
These pics by Rob really sum up the Open for me. Coaching, cheering, working your butt off, and then partying is what makes our “Friday Night Lights” so fun. This week stick around after 17.5 on Friday night; bring drinks, grub and just hang out to close out the Open. We will have “Fittest On Earth: A Decade of Fitness” playing on the TV in the lobby and the “Fittest On Earth: *Only In SnoRidge CrossFit” playing out in the gym.
Join us in the lobby Thursday afternoon at 4:45pm for the 17.5 announcement. Pray for no thrusters!
Catching Up With Katrin Davidsdottir
Front Squat 5-4-3-2-1 & Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips
Advanced RX: Front Squat 5-4-3-2-1 & Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips & Pt. 2: AMRAP 7 mins: Double Unders and Kettlebell Overhead Walking Lunges
Advanced RX Class:
Front Squat 5-4-3-2-1
Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips
Complete as many rounds as possible in 7 mins of:
7 Power Cleans (155#/105#)
7 Ring Dips
Rest 3 min. between AMRAP’s
Pt. 2: AMRAP 7 mins: Double Unders and Kettlebell Overhead Walking Lunges
Complete as many rounds as possible in 7 mins of:
35 Double Unders
20 Ft. Kettlebell Overhead Walking Lunge (Pick load, both hands)
BTWB
Photo by @robcwilson
Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.
If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 3-3-3-3-3 & 4 RFT: Rows and Ground To Overheads
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows and Ground To Overheads
4 rounds for time of:
Row 300m
10 Ground To Overheads (95#/65#)
* Clean and Jerk or Power Snatch.
BTWB
Photo by @robcwilson
Tomorrow is Open Workout 17.4 (below). The WOD formerly known as 16.4 is back! It’s time for the annual Open repeat. It is also St. Patrick’s Day! So wear green, bring your best handstand push-up and deadlift face, and get ready to party after Friday Night Lights tomorrow night.
Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave.
This will be an “engine” and shoulder test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.
Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 17.4/16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (use mats)
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Workout Description & Scorecard
- Use mats for Deadlift but you may drop from the top for THIS workout only
- NO Oly plates allowed
- The scaled version is with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round
- For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#
- RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
- Hands must stay in box with palms of hand inside lines; heels must touch over line with butt off wall at top
- Must start locked out at top of HSPU (not head on floor) for 1st rep
- Tie-breaker: At the end of each 55 reps, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time
Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups & FT: Deadlifts, Box Jumps and Air Squats
Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups
Every 1 min for 10 mins, alternating between:
3 Touch And Go Deadlifts, pick load
3 Muscle-ups
FT: Deadlifts, Box Jumps and Air Squats
For time:
15 Deadlifts (185#/135#)
15 Box Jumps (24″/20″)
50 Air Squats
12 Deadlifts
12 Box Jumps
40 Air Squats
9 Deadlifts
9 Box Jumps
30 Air Squats
6 Deadlifts
6 Box Jumps
20 Air Squats
3 Deadlifts
3 Box Jumps
10 Air Squats
BTWB
Photo by @robcwilson
Join us at 4:45pm in the lobby on Thursday to see what Dave Castro has in store for us in 17.4 this week. We can all learn our fates collectively and then start the freaking out process together. On Friday night we will have informal St. Patty’s Day party time after all the suffering is over!
Live From The Update Studio: 17.3 Winners
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go, use mats