Video and Media – Page 80 – SNORIDGE CROSSFIT

Muscle Up Progression Practice & Handstand Push-up Progression Practice & Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

Muscle Up Progression Practice

Muscle Up Progression

This is not a timed workout.
Spend 15 minutes practicing your MU’s from the appropriate step in the progression. If you already have muscle ups, then practice linking them, or doing them without a false grip.
* Choose MU or HSPU progression/practice

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Handstand Push-up Progression Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice Open standard (closer to wall, narrower position and heels flat) or progressions: wall walk, HS hold in hollow position, negatives. Use this time to work towards practicing being inverted.

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Chipper: Double Unders, Air Squats, Sit-ups, Push-ups, T2B, and HSPU

For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
* Practice Open standard HSPU

BTWB

Lisa (above) practicing muscle-ups without the straps. (Kidding she was practicing True Ring push-ups as part of the new Advanced RX test standard for push-ups).
Photos by @robcwilson
Congrats to Chris C. for getting his first muscle-up today!
Director of the Games Dave Castro has announced that the CrossFit community will get to vote on one of three workouts for Open Workout 18.5. Voting begins tomorrow, March 22, at 3pm PT. Make sure you vote and choose whatever is heavy please!!! Join us in the lobby for the live stream at 5pm.
18.5 Will Be Community Choice

Results

Results cont

Back Squat 3-3-3 & 3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

Back Squat 3-3-3

Rest as needed between sets.

BTWB

3 RFT: Run, Single Dumbbell Hang Clean & Jerks, Pull-ups and Front Squats

3 rounds for time of:
Run 400m
20 Single Dumbbell Hang Clean & Jerks (50#/35#) 10 per arm
12 Pull-ups
10 Front Squats (115#/75#)
* Break up DB sets per arm as needed

BTWB

Photos by @robcwilson
These pics Rob captured are great reminders of the example we set for our kids and each other with everything we do. Teaching them the value of exercise and good health are lessons that will last their lifetime!
18.4 is in the books and we have one week to go. DB thrusters seem almost a certainty but the format and movements it will be paired or grouped with are anyone’s guess.
18.4: How to Cheat at HSPU

Results

Results cont

Advanced RX: EMOM for 5 mins: Squat Clean & FT: Run, Rope Climbs and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

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FT: Run, Rope Climbs and AbMat Sit-ups

For time:
Run 200m
5 Rope Climbs, 15 ft
50 AbMat Sit-ups
Run 200m
4 Rope Climbs
40 AbMat Sit-ups
Run 200m
3 Rope Climbs
30 AbMat Sit-ups
Run 200m
2 Rope Climbs
20 AbMat Sit-ups
Run 200m
1 Rope Climb
10 AbMat Sit-ups

BTWB

Photo by @robcwilson
Post your 18.4 results NLT Monday at 5pm PST. If you need to complete the WOD you have up until the 4pm class to show and get it done. If you’re planning to do it at 4pm be warmed up and ready quick so there is time to get it done and post your score.

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Results 18.4 Open

Team WOD: FT: Rows, Rope Climbs and AbMat Sit-ups

As a team of 2 complete for time:
Row 3000m
10 Rope Climbs, 15 ft
250 AbMat Sit-ups
* One works while one rests.

BTWB

Over 5 Hours of Tips, Tricks, Strategy and Prep Videos to Help You Crush 18.4!

Results

Bench Press 3-3-3-3 & AMRAP 12 mins: Rows and Push-ups

Bench Press 3-3-3-3

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

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AMRAP 12 mins: Rows and Push-ups

Complete as many rounds as possible in 12 mins of:
Row 250m
25 Push-ups

BTWB

Photo by @robcwilson
A Classic benchmark coupled with a heavy more skilled version of that same workout! If you can earn enough time to get the handstand walk you better hope your shoulders, midline and posterior chain cooperates.
Don’t go flying out of the gate on “Diane” if you are intending to get far in this workout beyond the first couplet. Pace your DL into smart sets with very minimal rests to save grip and posterior chain. Keep a solid and tight midline. Be deliberate with your HSPU and ensure you hear your judge give you a rep or no rep call. Don’t go to failure on your sets of HSPU, kick down early to get deeper into the WOD. If you are not able to get to the heavy deads, then try to get your fastest “Diane” time.
As always, do “what right looks like” with every rep and have some fun. Bring some post WOD refreshments!

Workout 18.4
Diane
21-15-9 reps of:
Deadlifts (225#/155#)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts (315#/205#)
50-ft. handstand walk after each set
Time cap: 9 minutes
Read the scorecard for full event details.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Nicole Carroll’s Tips and Demo for Open Workout 18.4

Open Workout 18.4 Standards

Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Equipment and Standards:

9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.
DL: Must use collars and must be on outside of all plates on barbell
DL: Athlete can have help to load their bar
Mats: Athletes will use three mats. One to stand on and two under the plates so the surface is level to account for any drops. (drop from the top with mats only)
HSPU:
- Must measure the HSPU line per the scorecard published standard (see the coach for tape measure and how to mark it with chalk)
- Heels must both lock out over the line prior to descending for next rep or kicking off the wall. Judges need to clearly communicate a no rep.
- Hands and head must be level. If you are using a mat or pad under your head you must level the surfaces i.e. the pad top must be even with the plates under your hand (no AbMat with Oly plates).
HS Walk and Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”. 5 Feet = 1 rep. If you come down from a HS walk you must start at previous 5 ft. line.
Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. At the bottom hands must leave the floor. Feet must be no wider than shoulder width. No snaking.

Logistics:

Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave.
Plan on judging to help move things along.
Handstand push-ups will take priority on athlete placement. Do NOT take out a bar when you arrive and start setting up without checking with the coach for how the layout will be and what wave you are in.
Use the designated warm-up area.

Scoring:

Score reps completed with tie break of last completed set of DL or score time to completion.
1 rep = 5 ft. on HS walk / Bear Crawl
Tiebreak: 9 minute cap. Judges need to make sure they record time after each complete set of deadlifts for tie break.

Results

Results cont
Results Open 18.3 Final

Snatch Balance 1-1-1-1-1 & Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS practice.

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Alt EMOM 15 mins: Overhead Squats, Toes-to-bars and Kettlebell Swings

Every 1 min for 15 mins, alternating between:
9 Overhead Squats (Pick load)
12 Toes-to-bars
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson
Join us tomorrow in the lobby at 5pm PST to find out what’s in store for 18.4!

Dave Castro Promises 18.4 “Will Be Special”

Fan Favorites Face Failure

Results

Results cont

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk & 7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

Lifting: 1 Power Clean + 1 Hang Power Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex. Split or push jerk.

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7 RFT: Shoulder-to-Overheads, Pull-ups and Burpees

7 rounds for time of:
7 Shoulder-to-Overheads (115#/75#)
7 Pull-ups
7 Burpees

BTWB

Photo by @robcwilson

This is amazing to watch. Clean form, all unbroken, two rounds of flawless execution.

Dakota Rager Did It! He Finished 18.3!!! (Video)

No Results pics due to my iPhone sucking.

Back Squat 4-4-4 & 3 RFT: Front Squats, Thrusters, Back Squats and Run

Back Squat 4-4-4

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

BTWB

3 RFT: Front Squats, Thrusters, Back Squats and Run

3 rounds for time of:
5 Front Squats (95#/65#)
10 Thrusters
15 Back Squats
Run 400m

BTWB

Photos by @robcwilson
The top two 18.3 scores for the gym were Rob W. and Mark B. who both made it into the 2nd round! Incredible work!

Update Studio: 18.3 Leaderboard Instant Update

Results

Results cont

Advanced RX: Deadlift 3-3-3 & 18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups

Advanced RX Class:

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no drops from top

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18-15-12-9-6-3: Row Calories, Deadlifts and Ring Push-ups

18-15-12-9-6-3 reps, for time of:
Row Calories
Deadlift (225#/155#)
Ring Push-up

BTWB

Photo by @robcwilson
Be sure to get your 18.3 score submitted by 5PM PST on Monday. If you need to make up the Open WOD you must complete it by the 4pm class and submit your score.

Every 18.3 Tip, Trick and Strategy Video We Could Find!

Results

CrossFit Games Open 18.3 & CrossFit Games Open 18.3 – Scaled

CrossFit Games Open 18.3

2 rounds for time of:
100 Double Unders
20 Overhead Squats (115#/80#)
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches (50#/35#)
100 Double Unders
12 Bar Muscle-ups

Total Possible Reps: 928
TIME CAP: 14 minutes
* DB Snatch is alternating arm, w/switching hands occurring only below the top of the athlete’s head
* DB must touch both heads on the ground at the bottom of each rep
* Non-lifting arm or hand cannot contact the body
* Standards for DU, MU and BMU are unchanged
* For OHS athlete may squat snatch into the OHS provided depth range of motion is achieved

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CrossFit Games Open 18.3 – Scaled

2 rounds for time of:
100 Single Unders
20 Overhead Squats (45#/35#)
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches (35#/20#)
100 Single Unders
12 Pull-ups

Total Possible Reps: 928
TIME CAP: 14 minutes. If you hit time cap you will enter total reps as your score.
* TIEBREAK: If 2 rounds are completed prior to the time cap, your score will be your total time, with no tiebreaker. If you are unable to complete the entire workout in the allotted time, the tiebreaker is your time at the end of the last set of 100 double-unders.

BTWB

Photo by @robcwilson
Another Friday Night Lights is a wrap and butt-slaps to everyone! Great job and great effort across the board. So many different PR’s today with double-unders, muscle-ups, overhead squats, and pull-ups!
Really appreciate how many different people are willing to jump in and help judge as well. That makes a big difference to keeping things flowing.

Please be sure to submit your score in the app or on the site with the correct tie break time: 2018 Reebok CrossFit Games Open
If you are registered and need to make this up then Monday is the day. Complete it at any class until 5pm. At 5pm your score must be posted for 18.3 to the Games site. If you can get to any AM class Monday that would be a safe bet to get it completed in time.
Candidates for remaining Open movements are wall balls, deadlifts, lunges, chest-to-bar pull-ups, thrusters and box jumps. I’ll be sure to program them in a chipper next Wednesday…
Open Workout 18.3 Live Announcement Recap
Results

Results Open 18.3