Category: Pre Workout / Skill

Advanced RX: Deadlift 2-2-2-2-2 & Pt. 1: AMRAP 8 mins: Row, Deadlifts and HSPU & Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power Cleans

Advanced RX Class:

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

BTWB

Pt. 1: AMRAP 8 mins: Row, Deadlifts and HSPU

Complete as many rounds as possible in 8 mins of:
12 Row (calories)
10 Deadlifts (225#/155#)
8 Handstand Push-ups
Rest 5 min.

BTWB

Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power Cleans

Complete as many rounds as possible in 6 mins of:
3 Box Jumps (30″/24″)
6 Assault Bike Calories
9 Hang Power Cleans (135#/95#)

BTWB  

Photo by @robcwilson

Make sure you submit your score for 17.2! If you are having difficulty be sure to email Games Support with your score.  Select “SnoRidge CrossFit” from the drop down menu for Affiliate, type in and select your judge name (or use mine or Michelle if you don’t know their name), then choose correctly on Scaled or RX with your tie breaker.

Official Winners of 17.1

Results

Results 17.2

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

Bench Press 4-4-4-4

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

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

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

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

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

Squat Clean 1 Rep

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

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

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