Pre Workout / Skill – Page 36

Snatch Balance 1-1-1-1-1 & AMRAP 8 mins: Squat Snatches and Double Unders

Snatch Balance 1-1-1-1-1

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

BTWB

AMRAP 8 mins: Squat Snatches and Double Unders

Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders

BTWB

Photo by @snoridgecrossfit

2023 CrossFit Games Open

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 17

Logistics:

Starts Feb. 16th through Mar. 6th
Cost $20 when you register
We will program the 2023 Open WOD for all classes every Friday for 3 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
All AM Classes plus PM Friday class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

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!
Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”. No exceptions.

I’m registered, what next?

You must sign up for a class time in MindBody
You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
Registered athletes will have a classmate judge your movements and count your reps.
Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
You will enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Results

Shoulder Press 8-8-8 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, and DB Squat Cleans

Shoulder Press 8-8-8

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

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, and DB Squat Cleans

Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
6 Dumbbell Squat Cleans, pick load

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")

Rest 1 Minute

AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")

* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

BTWB