20170324 CrossFit Open 17.5

Alright folks, last week of the 2017 Open, time for…

video courtesy of the CrossFit Games

WOD:

10 Rounds For Time:
9 Thrusters (95/65)
35 Double Unders

40 Minute Time Cap

NOTES

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete

will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is

performing thrusters.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will

be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed.

There is no tiebreaker for this workout.

Scaled Version:

10 Rounds For Time:
9 Thrusters (65/45)
35 Single Unders

Movement Standards:

Go to https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_5-8qndhystegd776sbds73.pdf

Cool Down:

Leg Bleeds – 4 min

Banded OH Stretch – 2 min per side

20170317 CrossFit Open 17.4

WOD:

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

For movement standards, go to…

https://games.crossfit.com/workouts/open/2017

Scaling Options:

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups

Cool Down:

Slow row 15 cals

Couch stretch x 2 min per side

OH banded stretch x 2 min per side.

20170310 – CrossFit Open 17.3

video and pics courtesy of the CrossFit Games

WOD:

17.3

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4

minutes.

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Movement Standards (to include scaled options), go to…

Click to access cfg_open2017_event_17_3-9sbqi8712bdhsy6344dbs.pdf

Scaling Options:

Jumping chin-over-bar pull-ups

Squat snatches or power snatches with overhead squats permitted

Men use 45-75-95-115-135-155 lb.

Women use 35-55-65-75-95-105 lb.

Cool Down:

Banded Bully Stretch

Leg Bleeds

20170309

S/S/S:

Front Squat

5X3

Increase weight ea set

WOD:

Mobility or Skill Work

So you are best primed for 17.3, work mobility or a skill you’ve been wanting to improve on.

Cool Down:

Get ready for 17.3 announcement

20170308

WOD:

5 RFT

-30 Slam Balls (30/20)

-30 V-ups

-400m run

video courtesy of Reebok CrossFit One. Notice, she is NOT using a med ball. Please use the sand balls for slam balls, NOT the med balls.

Scaling Options:

Slam ball -> as needed

V-Ups -> knees bent v-up

Run -> 500M row

Cool Down:

Cobra to Downward Dog x15

Couch Stretch x 2 min per side

20170307

S/S/S:

Power Clean

5X3 +1 Split Jerk

Increase weight ea set

Don’t make the PCs touch and go, but only pause long enough to reset your position before going into the next rep. Make the Split Jerk crisp at the end of each set.

WOD:

“Amanda”

9-7-5

Ring Muscle-Ups

Squat Snatch (135/95)

Scaling Options:

Ring MUs ->Bar MUs -> Chest to Ring Pull Up w/3 sec negative -> Chest to Bar Pull Up w/3 sec negative -> Ring Row w/3 sec negative

Snatch -> As needed

Cool Down:

Doorway stretch x 1 min per side

Oly Wall Stretch x 2 min

20170306

WOD:

EMOM for 18 Min:

Min 1 – 12 Cals – Assault bike or Airdyne

Min 2 – 10 Shuttle Runs (30′) a piece

Min 3 – 15 Cal Row

Scaling Options:

N/A

Cool Down:

Pigeon Pose – 1 min per side

Calf stretch on Rig – 1 min per side

20170303 CrossFit Open 17.2

Video courtesy of Games.CrossFit.Com

WOD:

CrossFit Open 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge (50/35# Dumbbells per hand)
  16 toes-to-bars
  8 power cleans (50/35# Dumbbells per hand)
Then, 2 rounds of:
  50-ft. weighted walking lunge (50/35# Dumbbells per hand)
  16 bar muscle-ups
  8 power cleans (50/35# Dumbbells per hand)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.