3.17.17

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We've got a repeat... Open Workout 17.4 is 16.4!

We've got a repeat... Open Workout 17.4 is 16.4!

WORKOUT 16.4 Rx’d

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

(RX: 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)

(Scaled: Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target)

(Masters Scaled: Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb. Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

17.2 Standards/Tips/Pointers

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The most exciting part of Open Workout 17.2 is knowing that so many athletes will get to experience the excitement of their first pull-up and first bar muscle-up during these 12 Minutes.  

No matter where you are on your CrossFit journey have fun, and here are some tips that will help you tomorrow:

  • Don't underestimate the combined volume of the walking lunges and T2B/Knee Raises.  It will take a lot of work to get to the Pull-ups/Muscle-ups and you should concentrate on one movement at a time.
  • A lunge rep will count when both heels are past the line, the athlete is standing tall with the dumbbells at the shoulders and all standards for the repetition have been met.
  • If at any time during the lunge the dumbbells are lowered from the shoulders, the athlete must restart from behind the last 5-foot increment they successfully crossed.
  • Shuffle steps between reps are not allowed.
  • For the clean, the dumbbells begin on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions.
  • The heels may not rise above the height of the bar during the kip for a bar muscle-up.
  • Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
  • The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body for hanging knee-raises.

 

Join us tomorrow morning at 6am or 9am to take on Open Workout 17.2 or join us starting at 4:30pm for "Friday Night Lights"!!

3.3.17

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Who's getting there first Bar Muscle-Up or first Pull-Up in Open Workout 17.2?!

Who's getting there first Bar Muscle-Up or first Pull-Up in Open Workout 17.2?!

WORKOUT 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars*

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups*

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. * Movements vary by division.

Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups