3.10.17

WORKOUT 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.

Scaled: (Ages 16-54) 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.

Masters 55+: Chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb.

Scaled Masters 55+: 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.

17.2 Standards/Tips/Pointers

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

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

Should I Redo an Open Workout?

A question I receive multiple times during the CrossFit Games Open is whether it is beneficial to redo a workout to obtain a better score. While for some this can be a rather complex question based on leaderboard placement and regional qualifying, most CrossFit athletes need to ask themselves one very simple question:

- Did I make a fundamental error in either strategy or execution of the workout which if corrected would SIGNIFICANTLY improve my score?

I emphasize the word "significantly" in this sentence because for those of us average CrossFitters who train each day towards a goal other than Regionals or The Games, we should attempt to continue our regular training as much as possible and not have multiple workout attempts negatively impact this schedule.  

If your answer to this question is yes then I fully support a redo. If no, all I ask is that you take a step back and examine why you are truly doing The Open.

The reason I do the CrossFit Games Open is slightly different than that of a competitive athlete who has bigger goals on the horizon.  I am challenging myself mentally and physically to perform the best I possibly can for 5 Workouts in 5 Weeks.  When it is all said and done I dust myself off, reflect, and begin the hard work of improving in all the areas in which I can be #betterthanyesterday. 

- Paul Krieger (Owner/Coach)

17.1 Standards/Tips/Pointers

17.1 Standards/Tips/Pointers

Alright everyone, we know the workout so now its time to get to work! Pacing is the key on this workout. Get into a good groove with both movements and try to stay consistent with your transitions, work, and rest.

Scaled athletes are able to step-up onto the box jump, while RX athletes are required to jump.

Here are a few judging standards that you need to keep in mind throughout the workout:

- Athletes must alternate arms after each DB Snatch repetition and may not alternate until a successful rep is achieved. This means if you get a no-rep on one side you must do a proper rep on that side before you move on.

- The non-lifting hand and arm may not be in contact with the body during the repetition.

- In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

- There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. (RX Athletes)

- The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

For full movement standards and requirements click here. 

Join us at 6am, 9am, or for "Friday Night Lights" from 4:30-7:30pm!

Most importantly... Have fun and enjoy yourself!! This is a great workout to start the 2017 CrossFit Games Open because we are all capable of these movements. Cheer on your community and do your best!

Welcome to #THEOPEN!