Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* FInd a heavy single for the day. Use mats.
Category: WOD
Back Squat 10-10-10 & Row 2k
Back Squat 10-10-10
Back Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
SRCF 2021 Open Athlete Count:
29 Registered
Let’s break 30!
The NoBull CrossFit Games 2021 Open begins this Thursday on 3/11 with the first Live WOD announcement by Date Castro at 5pm PST!
This year we won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts. Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.
However we will still be programming it weekly on Friday with potential to make it up on Monday for only registered athletes. We will still have two waves to each Friday class to allow for judges. We will still have the gym leaderboard on the Games website; and all of the positive energy, push and accountability that comes with signing up for the Open.
Logistics:
- We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
- You must register for class in MindBody (do not just show up)
- 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
- 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 and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
- New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
- New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.
Alt EMOM 20 mins: Rounds Of Cindy and Deadlifts & Checkout: 21-15-9: Hollow Rocks, Alternating V-ups, and Sit-ups
Alt EMOM 20 mins: Rounds Of Cindy and Deadlifts
Every 1 min for 20 mins, alternating between:
1 Round Of Cindy
3 Deadlifts, pick load
* DL are touch and go sets of 3
Checkout: 21-15-9: Hollow Rocks, Alternating V-ups, and Sit-ups
21-15-9 reps, for time of:
Hollow Rock
Alternating Single Leg V-up
AbMat Sit-up
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: Wall Balls, SDHP, Box Jumps, Push Press and Row
AMRAP 20 mins: Wall Balls, SDHP, Box Jumps, Push Press and Row
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (24″/20″)
20 Push Press (75#/55#)
20/14 Row Calories
* Fight Gone Bad AMRAP
Photo by @robcwilson @snoridgecrossfit
SRCF 2021 Open Athlete Count:
27 Registered
Let’s break 30!
The NoBull CrossFit Games 2021 Open begins this Thursday on 3/11 with the first Live WOD announcement by Date Castro at 5pm PST!
This year we won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts. Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.
However we will still be programming it weekly on Friday with potential to make it up on Monday for only registered athletes. We will still have two waves to each Friday class to allow for judges. We will still have the gym leaderboard on the Games website; and all of the positive energy, push and accountability that comes with signing up for the Open.
Logistics:
- We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
- You must register for class in MindBody (do not just show up)
- 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
- 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 and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
- New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
- New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.
E2MOM for 14 mins: Power Snatches and Hang Squat Snatches & AMRAP 10 mins: Bar Muscle Ups, Power Snatches and Double Unders
E2MOM for 14 mins: Power Snatches and Hang Squat Snatches
Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
* These are NOT UB, can be singles for each lift
AMRAP 10 mins: Bar Muscle Ups, Power Snatches and Double Unders
Complete as many rounds as possible in 10 mins of:
3 Bar Muscle Ups
10 Power Snatches (75#/55#)
30 Double Unders
* Sub 3 C2B Pull-ups or 6 Ring Rows
Photo by @robcwilson @snoridgecrossfit
AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row
AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row
Complete as many rounds as possible in 16 mins of:
8 Toes-to-bars
10 Single Dumbbell Box Step-ups, pick load
12 Alternating Dumbbell Hang Clean & Jerks, pick load
14 Row Calories
AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row & Checkout: Farmers Carry 200m TT
AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row
Complete as many rounds as possible in 16 mins of:
8 Toes-to-bars
10 Single Dumbbell Box Step-ups, pick load
12 Alternating Dumbbell Hang Clean & Jerks, pick load
14 Row Calories
Checkout: Farmers Carry 200m TT
Farmers Carry 200m
This is an all out effort for time.
* Choose load, two DB or KB
Photo by @robcwilson @snoridgecrossfit
Front Squat 1-1-1 & 3 RFT: Rows, Front Squats and Run
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single
3 RFT: Rows, Front Squats and Run
3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
Front Squat 1-1-1
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single
Bench Press 10-8-6-4-2 & Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Rest 1 min between rounds
Photo by @robcwilson @snoridgecrossfit
CrossFit Partners With NOBULL as Title Sponsor for Games
23 Registered
Let’s break 30!