For the last announcement of the 2020 Open, previous CrossFit Games podium finishers Annie Thorisdottir and Patrick Vellner will go head to head at the Reebok HQ in Boston.
The live announcement of 20.5 is scheduled for November 7 at 5pm (Pacific Time, 6pm our time) and will be presented by Reebok and the opening Sanctional of the 2019-2020 season, CrossFit Filthy 150.
Annie Thorisdottir is a five-times podium finisher at the CrossFit Games and has been crowned Fittest Woman on Earth twice. Annie finished last year’s Open ranked 2nd worldwide.
Patrick Vellner is a three-times CrossFit Games podium finisher, including the title Second Fittest Man on Earth in 2018. Click on the above pic to go to the Games home page.
WOD:
4 Rounds:
70 Jumping Jacks
60 Mountain Climbers
50 Ab Mat Sit Ups
40 Squat Jumps
30 Ring or Stationary Dips
20 Burpees
10 Pull Ups
Video courtesy of Paradiso CrossFit. With the Jump Squats, not caring how high you jump, rather that you get crease of the hip below the knee at the bottom of the squat, then extend the hips at the top as you jump, and jump high enough for air to pass under your feet.
Scaling Options:
Ab mat sit ups -> Feet anchored
Squat Jumps -> Air Squats
Dips -> Dips off a box or bench
Pull Ups -> Buddha Pull Ups
Video courtesy of Not Kris Roe. Demo of Buddha Pull Ups
Video and Pics courtesy of The CrossFit Games website. Here we go!!! For official score sheets, click here
WOD:
“20.4”
For Time:
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)
30 Box Jumps (24/20)
15 Clean & Jerks (135/85)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)
30 Single-Leg Squats
10 Clean & Jerks (225/145)
30 Single-Leg Squats
5 Clean & Jerks (275/175)
30 Single-Leg Squats
5 Clean & Jerks (315/205)
Time Cap: 20 Minutes
Scaled Version:
For Time:
30 Box Jumps (24/20)
15 Clean & Jerks (65/35)
30 Box Jumps (24/20)
15 Clean & Jerks (95/55)
30 Box Jumps (24/20)
10 Clean & Jerks (115/75)
30 Med Ball Step Ups (20/14)
10 Clean & Jerks (135/95)
30 Med Ball Step Ups (20/14)
5 Clean & Jerks (155/115)
30 Med Ball Step Ups (20/14)
5 Clean & Jerks (185/135)
Time Cap: 20 Minutes
NOTES:
After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round. Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.
TIEBREAK:
If the athlete completes the entire workout prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker. If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each set of box jumps and single-leg squats. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed their final rep of box jumps or single-leg squats. 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. Do NOT use a countdown timer.
MOVEMENT STANDARDS
BOX JUMP OR STEP-UP:
Start with both feet on the ground and face the side of the box.
Do NOT angle the box and jump or step up on the corner.
Jumping OR stepping onto and off the box is permitted.
Only the feet may make contact with the box.
Using hands to push into the legs during the step-up is not allowed
The rep is credited when:
-Both feet are on top of the box.
-Hips and knees are fully extended, with head and shoulders over the hips.
Reaching extension in midair is a no rep.
CLEAN AND JERK:
Start each rep with the barbell on the ground. Touch and go is permitted.
No bouncing or dropping and catching the barbell on the rebound.
If dropped, the barbell must settle on the ground before the start of the next rep.
Power cleans, squat cleans, and split cleans are permitted.
Hang cleans are not allowed.
If using an empty barbell, or a barbell with smaller-than-standard plates, each rep must begin with the barbell clearly below the knees.
The lift must have two distinct phases: the clean and the jerk.
Snatching is not permitted.
The barbell must make contact with the shoulders.
It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
The rep is credited when:
-The barbell is locked out overhead, and arms, hips, and legs are extended.
-The bar is over or slightly behind the center of the body, with feet in line.
A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.
SINGLE-LEG SQUAT:
At the start and finish of each rep, the hips and knee of the working leg are extended.
The non-working leg must remain in front of the body (cannot pass beyond profile).
Holding on to the non-working leg is permitted.
At the bottom, the hip crease must pass below the top of the knee on the working leg.
If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
Must alternate legs after every successful rep.
Must complete a successful rep on one side before alternating.
Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.
MEDICINE-BALL BOX STEP-UP (SCALED DIVISIONS AND 55+):
Scaled and Masters 55+ divisions may use a medicine-ball step-up in place of single-leg squats.
The ball can be held in any manner but may not make contact with the legs.
See above for additional movement standards for the box step-up.
Pic courtesy of Diablo CrossFit. Tune in today on the CrossFit Games website for the Open 20.4 WOD announcement from CrossFit Diablo. Watch Ben Smith, Jason Carroll and Sean Sweeney throw down once the WOD is announced.
S/S/S:
Clean Pulls
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our pulling movement for this cycle will be Clean Pulls. These are great to help with the first and second pulls in a clean. The first pull is usually where folks lose good form on their cleans. By building good form and strength in this area, we stand a greater chance of successful cleans. The biggest issue folks have here is they tend to turn this into a conventional deadlift with the hips being higher in the air at the start. Fight that tendency and treat each lift as if you full intended on cleaning the weight. Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.
WOD:
Every 3 Min for 5 Rounds:
200M Run
7 Devil’s Press (50/35)
Video courtesy of CrossFit Federal Hill. Quick demo on Devil’s Press. Today, any time left over during the 3 min of a round will be rest. Push hard to earn that rest time!
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
3@60%
3@65%
2@70%
Sets start every 3 min
%s Based on 3 Oct 1RM
Video courtesy of Body By Brando. This will be the Snatch complex for our cycle. One rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch. Be careful when setting the bar on your back for the Snatch Balance. Don’t knock yourself in the head or land right on the neck. The bar should land between your traps. The hardest part for most folks will be the Snatch Balance. Remember, dip, then VIOLENTLY extend the hips. As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat. The goal is to be at the bottom of the squat right as the arms lock out. This movement is a great tool to help with timing your squat snatch.
WOD:
21-15-9:
Cal Ski Erg
Burpee to Plate
* after each round of Burpee to Plate, perform a 200 Meter Overhead Plate Carry (45/25)
Video courtesy of CrossFit Aspire. Demo of Burpee to Plate
Video courtesy of Norcal Strength & Conditioning. Demo of OH plate carry
Scaling Options:
Plate weight -> 35/15 -> 25/10 -> As needed (if one arm is injured, use DB for OH carry w/ good arm)
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Video courtesy of Catalyst Athletics. What better way to kick it off than with Pausing Back Squats! Descend into the bottom of a Back Squat. Once the crease of your hips is below your knees, hold that position. Don’t let your body sink down. Keep tension and remain still for the 2-second count (one-one thousand, two-one thousand). Then, shoot UP out of the squat. It will be VERY important to keep tension in your legs, and tightness in your core so you can come up with speed. Increase weight every set. The goal is to use a weight where the last rep of every set is super hard!
WOD:
Get as far as you can in 15 Min of…
20-18-16-14-12-10-8-6-4-2:
Cal Assault Bike
* 30 Double Unders between sets
This one will burn the legs and lungs! So, begin with a 20 Cal on the Assault bike, then perform 30 Double Unders, then back on the assault bike for 18 cals, then 30 dubs, then 16 cals, then 30 dubs, etc… See if you can make it to the end (2 cal assault bike and 30 dubs). It is possible, just won’t be pleasant 😊
Video and pics courtesy of The CrossFit Games. Open WOD 20.3 is a repeat of 18.4
20.3
WOD:
For Time:
21 Deadlifts (weight 1)
21 Handstand Push-Ups
15 Deadlifts (weight 1)
15 Handstand Push-Ups
9 Deadlifts (weight 1)
9 Handstand Push-Ups
21 Deadlifts (weight 2)
50-ft. Handstand Walk
15 Deadlifts (weight 2)
50-ft. Handstand Walk
9 Deadlifts (weight 2)
50-ft. Handstand Walk
Men – weight 1 – 225, weight 2 – 315
Women – weight 1 – 155, weight 2 – 205
Time Cap – 9 Minutes
Scaled Option:
For Time:
21 Deadlifts (weight 1)
21 Hand-Release Push-Ups
15 Deadlifts (weight 1)
15 Hand-Release Push-Ups
9 Deadlifts (weight 1)
9 Hand-Release Push-Ups
21 Deadlifts (weight 2)
50-ft. Bear Crawl
15 Deadlifts (weight 2)
50-ft. Bear Crawl
9 Deadlifts (weight 2)
50-ft. Bear Crawl
Men – weight 1 – 135, weight 2 – 185
Women – weight 1 – 95, weight 2 – 135
Time Cap – 9 Minutes
NOTES:
Prior to starting the workout, the athlete will need to mark a line on the wall for the handstand push-ups (details in Movement Standards section). Lengths on the floor will also need to be measured and marked for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for 21 handstand push-ups, then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.The athlete may then move on to the heavier barbell to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk. The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 9-minute time cap. Each completed 5-foot section of the handstand walk will count as 1 rep.
TIEBREAK:
This workout includes a tiebreak. If the athlete completes the entire workout prior to the 9-minute time cap, their score will be their total time, and there will be no tiebreaker. However, if the athlete is not able to complete the entire workout, note the time at the end of each set of deadlifts. When submitting a score, there will be a space for the final rep count and an additional field to enter the elapsed time at which the athlete completed their last full set of deadlifts. 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. Do NOT use a countdown timer.
MOVEMENT STANDARDS
DEADLIFT
Start every rep with the barbell on the ground.
Hands must be outside the knees. Sumo deadlifts are not allowed.
Arms must be straight throughout. No bouncing
The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
Two separate barbells may be used.
If one barbell is used, another person may assist with changing the load.
Collars must be placed outside the plates.
HANDSTAND PUSH-UP
Before starting, step 1:
-stand with back to the wall, on the same surface the hands will be on during the push-up.
-Feet must be no wider than hip width, with heels touching the wall.
-Look straight ahead.
-Mark a line on the wall at the height of the top of the head.
Before starting, step 2:
-Place elbow on the wall, keep the wrist straight, and make a fist.
-With a straight wrist, measure the distance from the wall to the end of the knuckle furthest from the wall.
-Divide this number in half (to be used in step 3).
Before starting, step 3:
-From the mark at the top of the head (step 1), add the number established in step 2 (half the distance between wall and knuckle) and make a second mark.
-This will be the height of the heel line for the handstand push-ups.
-Once the height of the heel line is established, mark it with a marker, chalk, or tape.
-Judges may restore the line between rounds as needed.
Example: If an athlete is 65 inches tall and measures 14 inches from wall to knuckle, the athlete would add seven inches to the height mark for a final target line of 72 inches.
Begin with arms locked out, heels in contact with the wall, hips open, and body in line with the arms.
Heels must be above the pre-marked line.
Only the heels may be touching the wall at the start and finish of each rep.
The rep is credited upon return to the starting position.
At the bottom, the head must make contact with the ground.
If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch above the line at the beginning and end of each rep.
Kipping is allowed.
HANDSTAND WALK
Before starting, the handstand walk area must be marked in 5-ft. segments.
Ideally, the lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back.
Do NOT walk more than 25 feet in one direction without turning around.
Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
Stepping over the line or landing with the hands on or over the line is a “no rep.”
Must walk forward.
Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
Each 5-foot section will count as 1 rep.
Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.
HAND-RELEASE PUSH-UP (SCALED ONLY)
Scaled athletes may perform hand-release push-ups instead of handstand push-ups.
Elbows must be locked out with the feet no wider than shoulder width.
A straight body position must be maintained throughout the push-up.
No snaking, sagging, or pushing up from the knees.
The chest (nipple line or above) must touch the floor.
Then the hands must be lifted completely off the ground
BEAR CRAWL (SCALED ONLY)
Scaled athletes may bear crawl instead of handstand walk.
Use the same floor marking as the handstand walking setup (see above).
Both hands (entire hand, including palm and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.
Reaching onto or over the line constitutes a “no rep.”
Hips must remain above head height.
Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.
A rep is credited when both feet and both hands cross the line.
Each 5-foot section will count as 1 rep.
For full details on all standards as well as a score sheet, clickhere
pic courtesy of Iron Blaze CrossFit. Don’t miss the Open announcement today at 5pm!
WOD:
Goat Work:
Pick 2 Movements to work on, and set what # of reps in a minute you want to hit.
EMOM for 20.
Odd – Movement 1
Even – Movement 2
Movement selection:
Pull ups (you pick the style: kipping, butterfly, strict)
HSPUs – Kipping or Strict
DUs (AMRAP for 45 sec)
Toe2Bar/Kipping Knee Raise
Squat Snatch (1-2 reps per minute. Work form)
Turkish Get Ups (1-2 per side. Switch sides each time)
Assault Bike or Ski Erg (set # of Cals)
Muscle Ups
Clean & Jerks (1-2 reps per minute. Work form)
Alternating Pistols
For today’s work, “Goat” is short for “scapegoat.” It is a movement that you blame for a poor workout or performance. So, our goal in days like today is to improve the performance of “goat” movements and work towards turning them to strengths. So, today, pick two movements you would like to see improvement on, and figure a rep scheme you can accomplish in 30-45 seconds with very, very good form. Your goal is to hit that rep count every minute that you do that movement. Time left over will be rest to get ready for the next movement. Also, if there is a movement, you are not able to do as RX’d work a scale of the movement that will help make you better and get you closer to getting it RX’d.
So, in each two-minute round, complete one snatch pull, two Power Snatches, and 3 Overhead Squats. Start at roughly 545-50% of you Snatch and increase weight each set. The amount of weight you jump will be on how you feel. Feeling strong today? Make good-sized jumps. Not feeling, overly strong? Make smaller jumps, OR pick a weight and stay at it all 8 sets. Focus on form if that is the case. You do NOT have to hold onto the bar for all the movement, but I suggest once the bar goes overhead after the second Power Snatch, keep it overhead until all 3 Overhead Squats are complete.
WOD:
40-30-20-10:
American Kettlebell Swings (53/35)
Goblet Squats (53/35)
*Row 25 Cals before each set of KB Swings
Time Cap: 15 Min
Best strategy for today is knock out manageable chunks in your sets of KBS and Goblet Squats, then keep a steady pace on the row. Can you make it under the time cap?
Joint Strike CrossFit 