Friday 3/10/17

Friday 3/10/17

Mega shoutout to Barrett doing his first Open workout last night. He’s coming off an ankle injury that kept him out for 17.1 & 2. Not only did he do his first real workout in weeks, he turned his 1RM Snatch into touch & go. BAM.

I really like Nicole’s advice this week. (Yes, that Nicole.) Definitely hits home for a lot of us.

Below are current Individual standings:

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Non Competitors

3x
1/1 Getups
5 Downdog Push-ups
10 Kettlebell Swings

Competitors ONLY

10 Minutes
Review the following techniques and understand the points of performance.

Pull-ups (Chest to bar, Chin over bar, Jumping–depending on your workout)
Squat Snatch

Conditioning
Open Workout 17.3

Rx Competitors

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch

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

Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Scaled Competitors

The workout follows the same format as above, substituting:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats

Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: https://games.crossfit.com/workouts/open/2017#movementStandards
Remember, in terms of competition, the purpose of standards is to ensure that everyone does the same range of motion for each rep. This makes competition possible–if everyone uses a different definition of “pull-up” then how can we compare scores? If you want your score to be relevant, perform the movements as demonstrated. If you (intentionally or otherwise) are taking shortcuts or cheating the range of motion, you will be no-repped, and you’ll have to repeat the movement until you meet the standard. This isn’t fun for anyone involved.

PAY PARTICULAR ATTENTION TO THE FOLLOWING:
1. In the Squat Snatch your hips MUST go below parallel without pausing or standing up first.
2. Scaled Power Snatch + OHS also requires below parallel depth.
4. Feet must be behind the bar at the start of each Pull-up (unless you are jumping).
5. Arms must be FULLY EXTENDED at the bottom of each Pull-up.
6. Your chest must clearly contact the bar at the top of the rep, or your chin must clearly be over the top of the bar.

Non-Competitors

15 Minutes AMRAP
8 Pull-ups
4/4 Single Arm Thrusters

L4 – 24/18, chest to bar
L3 – 22/16, chin over bar
L2 – 20/14, band assisted if necessary
L0/1 – no Rx weight, sub ring rows if necessary