Push Press 2-2-2-2
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
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
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
Sub 4 Supine Rope Climbs or scale to 1 Rope Climb. Use mats. No Oly plates.
Alt EMOM 10 mins: Squat Snatches and Rope Climbs & AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
AMRAP 10 mins: Pull-ups, Overhead Squats and Double Unders
Complete as many rounds as possible in 10 mins of:
7 Pull-ups
14 Overhead Squats (75#/55#)
35 Double Unders
Back Squat 2-2-2-2-2 & 8 RFT: Box Jump Overs and Power Cleans
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
8 RFT: Box Jump Overs and Power Cleans
8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
Bench Press 5-5-5-5 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
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.
Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups
BTWB
Photo by @robcwilson
The 2017 Open begins on Thursday. Announcement will be Thursday at 5pm on the CrossFit Games site and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights).
Team SnoRidge CrossFit Open Count: 32
Update Show: Top Women to Watch
The new Masters 35-39 Division: Joy Division
Advanced RX: AMRAP 15 mins: Snatches, Cleans and Jerks & FT: 5 Rounds Cindy; 3 Rounds DT; Row
Advanced RX Class:
AMRAP 15 mins: Snatches, Cleans and Jerks
Complete as many reps as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins
FT: 5 Rounds Cindy; 3 Rounds DT; Row
For time:
5 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of “DT”:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m
BTWB
Photo by @robcwilson
This week the 2017 Open begins!
If you haven’t registered we encourage everyone to do it. This will be the 7th year of the Open and we have had a great gym turnout each and every year. This competition is a worldwide CrossFit event that you get to participate in within the familiar confines of your own gym community. Registering helps hold you accountable, pushes you to set and achieve goals, serves as a test of your fitness, and is flat out fun! It doesn’t matter if you are chasing Regionals or if you’re an everyday CrossFitter, these five weeks you will push harder, judge and cheer on your buddy, and learn a little about yourself through the process.
Announcement will be this Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights). Check the link below if you are signed up to see if you are listed under our Team.
Team SnoRidge CrossFit Open Count: 31
AMAP 15 mins: Squat Snatches, Squat Cleans and Jerks
AMAP 15 mins: Squat Snatches, Squat Cleans and Jerks
Complete as many rounds as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins
Muscle-up or Pull-up Practice & FT: Rows, Muscle-ups and Thrusters
FT: Rows, Muscle-ups and Thrusters
For time:
Row 1000m
15 Muscle-ups
30 Thrusters (95#/65#)
BTWB
Photo by @robcwilson
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
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 Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups & Chipper: Double Unders, Deadlifts, T2B, Slam Balls
Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups
Every 1 min for 10 mins, alternating between:
2 Touch And Go Deadlifts, pick load
6 Handstand Push-ups
Chipper: Double Unders, Deadlifts, T2B, Slam Balls
For time:
30 Double Unders
30 Deadlifts (185#/135#)
30 Double Unders
30 Toes-to-bars
30 Double Unders
30 Ball Slams (3o#/20#)
30 Double Unders
BTWB
Photo by @robcwilson
Next week the Open begins! Announcement will be Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1. Go get signed up if you’ve been procrastinating.
Team SnoRidge CrossFit Open Count: 30
There are a couple people that are signed up but have not joined the team. Make sure you edit your Games profile to add yourself to Team SnoRidge CrossFit!
2017 Live Open Announcement Venues and Athletes