Warm-Up:
Coach’s choice
WOD prep:
Prep the deadlift to WOD weight.
WOD:
“TWISTED BISCUIT”
5 Rounds for Time
20/14 Calorie row
15 Deadlifts (bodyweight)
10 Handstand Push-Ups
5 Burpee Pull-Ups
Option 2:
5 Rounds for Time
20/14 Calorie row
15 Deadlifts (.75 bodyweight)
10 Box Handstand Push-Ups
5 Burpee Pull-Ups
Option 3:
5 Rounds for Time
20/14 Calorie row
15 Deadlifts (.50 bodyweight)
10 Dumbbell strict press(35,25)
5 Burpee Pull-Ups
Post WOD:
Banded hamstring stretch.
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
The CrossFit Open offers a teenage division! Teens age 14-15 and 16-17, this is your age as of July 14, 2020. We’d love to have the teens get involved!
During the Opens our Friday schedule will change slightly. The 5:30am through noon classes will be regular class format and will run for the scheduled hour. Every athlete will be performing the Opens workout and have a judge scoring their workout regardless of whether they’re signed up for the Opens or not. These classes will be coached just like any other class. The evening classes will be a little different. The box will open at 4:00pm. When you arrive for the evening classes you will sign in with Zen on the kiosk computer just as you usually do for class and then sign in on a whiteboard for your heat time. The last heat will go off no later than 6pm. You will also be asked to judge at least one workout. The evening classes will be more self-directed, meaning you will be expected to warm-up and prep the wod on your own. There will be a specific warm-up written on the white board and a warm-up area to prep in. There will be coaches going over the movements and the specific standards. Help and guidance will be available if needed. You are welcome to participate in the Friday evening heats whether you’re registered for the Opens or not.
If you are registered for the Opens please make your best effort to complete the competition WOD on Fridays. If you need to do the workout on another day or time you will need to find someone to judge you and ok it with a coach.
If you’d like to take the on-line CrossFit Judges course click here for more information. This course costs $10 and is a great way to get a clear understanding of the standards that need to be met with every movement. This course is not required.
If you’d like to come Friday evening and help judge or simply just cheer on the athletes everyone is welcome! Friends and family are welcome to come and cheer!
If you have any questions or would like to simply be a judge on Friday nights please email John at john@cfsyn.com. All help is greatly appreciated!
After you register make sure you’ve joined the CrossFit Synergistics affiliate so we’re all on the same leaderboard! You can check this from your Dashboard screen – click on red line that says Hello, “name” and then click on JOIN OR SWITCH AFFILIATE.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl. Sign up details coming soon!
22:10
175# (Rx)
65# strict press (not Rx)
Burpee + Ring Rows (not Rx)
25:05 RX (131#)
I really liked this wod! The deadlifts were the hardest part for me. Thanks, John, for getting the fan on in our little corner in the back!
Twisted Biscuit: 24:32 Rx
I have been doing handstand wall walks as practice for learning to do handstand walks. This was my first time doing HSPU since I started doing this practice and I was amazed at how much better I got at HSPUs because of it. I was able to do all five rounds of 10 HSPU unbroken today.
Nice job, Eric!
19:30 rx #185
Unbroken deadlifts
Unbroken HSPU
Twisted Biscuit: 26:30 Rx (110#)
Really liked this workout – I also found the DLs to be tough, but more so due to my hamstrings being on fire. The HSPU went pretty well and thank you to Becka and Ilana for getting me through the last set. Anytime there are burpees, you know it’s going to be fun 🙂 Thanks Frozen!
18:35
DL @ 170
35# DBSP
That’s awesome, Eric! Great job!
I was kind of bummed we did not have the chance to bump heads on the burpee pull ups…next time 🙂
Twisted Biscuit: 25:20 | 62# KB DLs, 20# strict press, burpee pull-ups
This one was also known as “steal your neighbors rower” as I was on the 2 minute stagger so Jackie, Zogg, Meghan and I were were rotating rowers. Thanks for sharing, ladies!
Felt good to be back in the box after a few days rest post getting beamed in the head with a frisbee this weekend and having a slight concussion. Yup, only me! Felt ok during the workout but definitely took it a bit slower to be sure.
I need you to show me how you trained for the HSPU! I had to sub in 35# DBSP in each round and finished doing exclusive the DBSP. 18:27 @ 185#
There are a lot of great drills you can do to work on your HSPU!! I am also happy to show you some 🙂
Happy to show you what I have been doing Nathan. Also, as Deb said, she knows a lot of drills for HSPUs. So, either or both of us would be happy to help!
20:57 rx @ 185
Was looking to stay in broken on DL and HSPU. Met my goal on HSPU, but broke up DL’s in rounds 3-5. I was just trying to move fast enough to stop Alex from lapping me!