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Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars
Push Press: 1-1-1-1-1Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-10-8-6-4-2 reps, for time of:
Box Jump (30″/24″)
Strict Pull-up
Handstand Push-up
Photo by @robcwilson
Join us in the lobby this Thursday at 4:30 to see what’s in store for us with 20.3. Expect Chest to Bar Pull-ups or handstand push-ups. Will we see the return of a heavy deadlift and box jump? Or is it wall balls this week?
How to Watch 20.3 + Expert Predictions
Results
Results cont
Back Squat: 3-3-3-3Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats
Photo by @robcwilson
Lefteris Theofanidis, Emma McQuaid Win 20.1
Results
Results cont
3 RFT: Ball Slams, Runs, Rope Climbs, Sit-ups3 rounds for time of:
25 Ball Slams
400 m Run
2 Rope Climbs
50 Sit-up (abmat)
Post total time.
* 2 Supine to 1 RC
Photo by @robcwilson
Congrats to Adriana for getting her first 2 ring muscle-ups tonight!!!
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 ThrustersComplete 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)
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
CrossFit Games Open 20.110 rounds for time of:
8 Ground-to-Overheads (95#/65#)
10 Bar Facing Burpees
Time cap: 15 minutes
* No mats, strict time cap
* Open athletes must use a judge
* 2 foot takeoff for burpee, step back and up okay
* No rep on burpee = athlete must do full rep over
10 rounds for time of:
8 Ground-to-Overheads (65#/45#)
10 Bar Facing Burpees*
Time cap: 15 minutes
*may step over bar on burpees
Workout Description & Scorecard
Photos by @robcwilson
The Open has begun! Friday Night Lights is back but now is in October. Bring drinks, come cheer and hang out for the next four Fridays.
If you are registered remember you need to submit your score online at games.crossfit.com prior to 5pm PST on Monday for it to count. Don’t forget!
Thorisdottir to Publish Open Videos Weekly
2020 CrossFit Open Movement Tracker
Push Press: 2-2-2-2-2Push Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 15 mins, alternating between:
Row 150m/125m
10 Handstand Push-ups
12 Kettlebell Swings (70#/53#)
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
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
Photo by @robcwilson
Sign up for the CF Games 2020 Open! It begins on 10/10. That’s 2 days away!
Results
Results cont
Back Squat: 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
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.
HildyFor time:
100 Row Calories
75 Thrusters (45#/35#)
50 Pull-ups
75 Wall Balls (20#/14#)
100 Row Calories
* If you’ve got a 20/14 lbs vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. ~ www.crossfit.com
Photo by @robcwilson
Sign up for the CF Games 2020 Open! It begins on 10/10. That’s less than 10 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.
The fun of the Open is the atmosphere of “Friday Night Lights”, the camaraderie, the booze and beer after, the accountability that signing up brings by forcing you to come in and get it done, and the feeling of accomplishment you get no matter how you do after each weekly challenge. Don’t sit on the sidelines. Sign up, get in the gym and you just might surprise yourself with what you will accomplish.
SRCF Registered Athletes: 4
Learn more about the Open
