2012 CrossFit Games Open Workout 12.2 Workout Standards and Demo
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- เผยแพร่เมื่อ 28 ก.พ. 2012
- Workout 12 . 2
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Additional Notes
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
To complete this workout you will need:
One barbell
Collars
Plates to load to the appropriate weights for your gender and age group
Video Submission Standards
Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep.
For a video submission example click od-iphone.crossfit.com/games/i.... - กีฬา
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Ahhh, the Golden Era. If only crossfit had media worth watching still...god I miss this
This video gives me a pretty neat demonstration on how to get good at a few exercises while getting hurt and not increasing my fitness!
I watch this video for form and technique all the time! great job men
The videos with Rich in em are the best, can't wait for the games
rich has great form on all his lifts, great athlete to watch and learn from
Because it makes it more of an event, adds credibility to it as an event, and increases recognition.
These guys are BEASTS! good job fellas
I love how Dan and Rich used each other to get through this workout. Monsters.
I love this facility so much. What I'd give to have this at my high school
well i have trained power lifting, bodybuilding , MMA training & strength and conditioning when i played football in college(defensive liner), and since iv'e been training cross-fit i have been much healthier and athletic than i have been my whole life, this is not the ultimate training but if you do not train for a specific purpose cross-fit is great to be ready for whatever life throws at you both psychically and mentaly
CrossFit is amazing!
rich's form is mind blowing!
WOW what a showdown
Holy crap, i now feel ashamed to call my training hard. I got muscle soreness watching this clip. Respect!
These dudes are inspiring to those like myself who thought my workout was something special.
I love how Rich does give a shit. Aligned, misaligned..it makes no difference to the champ. Beast mode. Respect
@ILoveJesus390 I was about to say that would be a sick high school. Thank you!
brilliant
Way to go Rich!
ABSOLUTLY FABOLUS, WELL DONE GUYS!
What count down timer are you using on your Ipad??
what if you're using KG plates? the exact difference can't be put on the bar most times, so is there a direct weight prescription for KGs?
hey i was wondering if u could give me a point in the right direction and give me a good website i can get som xfit exercises / routines from? i've worked out before, but not xfit, and it seems really good for all round training. anyone know a website i could check out? thanks :)
Pure Beasts!!!
What is the name of the iPad app that they bare using to time themselves?
Woah!!!! Respect!!!!
question, snatch is a power lift that is suppose to be performed 2-4times 5 max what is the point to perform over 90 snatches
Booom very impressive guys.
have you ever even tried crossfit? i power lifted for 6 years and after going to crossfit, i can say its the best workout ive gotten anywhere. the point of crossfit isn't to lift a maximum amount of weight. the point is to be as physically fit as humanly possible. its muscular endurance and pushing your body to failure. i doubt you could even do half of the workouts that we do, so dont knock it until you experience it for yourself. the first time you workout in the box is humbling.
@wisethought88 i guess using your legs takes too much time. I was thinking of muscling out the snatches for the lower weights, then switching muscle groups to use my legs to squat out the snatches for the higher weights.
awesome
Can anyone tell me when Rich does this motion at 08:02 - 08:04 does he use his hips or thighs? I'm a newbie to crossfit i enjoy watching it, i do abit of it. Just learning the basic's.
What is the app they are using on the iPad?
Agreed, it is fraught with danger if doing the movements the wrong way, however the instructors at most boxes are pretty vigilant with new members and won't let them load up the weights until they have demonstrated they can lift the light weights correctly.
Damn that was a nice answer!
What was the app they were using to count their reps?
Frank Nguyen check out dan's snatch technique. muscle snatch 210!
the whisper counting is kinda creepy.. haha
hahahahah i love the camera man whispering the number of reps at 2:42
Cool degree bro. Couldn't manage a more notable BSc?
He is doing a kind of mini squat that allow him to get under the weight with his legs and use them more as his arms get tired.
I'll Stick to my pull ups and push ups thank you very much ;)
Anyone know what the app is they are using on the ipad? X
What app are they using?
@amandaecruz the first one was "Welcome 2 Hell" - Bad Vs Evil (Eminem & Royce Da 5'9)
I don't know about you but I'm humbled every day I go to my box.
@SeanMorC Test of capacity?
yah crossfit is the way to go, I know when I've done the workout right when Im on the ground catching my breath for 5mins.
If you don't mind... iit would be nice if you could divide the number by 2,2,
Beasts
Cost, cool equipment and the bad form?
Is this event on before or after the world paint drying championship?
Good point, still I stick to my opinion.
nice
what is the name of that application?
In 1960 Bruce Lee and the late Skip Ellsworth fought two opponents in a pool hall, two opponents in a parking lot, fought three opponents outside a movie theater.
In 1961, Bruce Lee fought a Japanese challenger at a local YMCA. The fight took place on a handball court, Sifu Jesse Glover was the referee, and the late Ed Hart was the timekeeper.
What iPad app is that???
I have those same shoes...reebok nano's ftw.
The guy on the left kept jumping backwards into the snatch, kinda weird. Also, isn't it kind of dangerous performing heavy oly lifts to failure?
anyone know where they got those Wrist straps???
That is why someone could not pick up this workout on day one. There has to be a progression to this point to train for a build up. These guys have been training for years and know how to handle the heavy weights. They know their bodies well enough to know where failure is and the correct form to lift without injury
I'm all for compound movements and functional training/ HIIT. i just don't get the format and like the above person said these lifts aren't for cardio.
Does anyone know what ipad app hes using?
*yeah man*
*Increase your bench press 50 lbs in 10 weeks.Speical price, order now.*
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u know the second one?
Everybody is a fucking professional on TH-cam.
Rich Froning is a beast.
Not only are they great athletes,but they listen to good music too
does anyone know the song which starts @ 6 :18 ??
something with em I guess
Wow, you guys are really easy to get a rise out of. True sign of a fanboy.
That's what the workout called for. Some workouts have heavy ass weight for only a few reps ("King Kong", "Godzilla") some workouts are lightweight and/or body weight ("Murph", "Fran") The goal is to be able to do any kind of workout thrown at you to prove overall fitness/versatility (light, heavy, gymnastics, long, combo of all of them)...hope I was a good help big man
TTU Alumni here! Golden Eagles!
Bob Wall witnessed Bruce demolish an extra on the set of Enter the Dragon.
Chaplain Chang witnessed a separate fight between Bruce and an extra on the set of Enter the Dragon. Bruce broke the extra's ribs with a side kick.
A challenger climbed over a wall on Bruce Lee's property in Hong Kong. Bruce told the late Herb Jackson that he was "popping mad" and that he ended the fight with a side kick to the intruder's chest.
it depends on the coach you have, mine is a real stickler for form and since improving my technique I can lift heavier weights than before, weights that may look outrageous from the outside. I can see where you're coming from, but too heavy is down to the individual and their strength. Crossfit is worth trying out if you never have
What the Beast?!
Woooof! All those snatch reps...
what's the point? to master tons of snatches?
Yeah dom. It's Olympic weightlifting. Watch Tv awhile ago during london 2012?
whats the song?
@ArCxlioN
I used kg tonight
20kg bar with: 2x5kg + 2x2.5kg for 35kg (just over 75lbs)
then
20kg bar with: 2x20kg bumpers + 2x1.25kg for 62,5 kg (just over 135lbs)
I could (if I wasn't terrible at snatches) then have used
20kg bar with 2x20kg bumbers and switched the 1.25s for the 2x5kg and 2x2.5kg plates I used earlier to make 75kg (just over 165)
If you get past that link me the video!!! =)
this should be fun....
He is talking about the lumbar region aka the lower back.
good job guys...love the vid...anyone checking these out with negative comments...then just double the weight and show us your vid? then hyperlink to this one...so we can see your perfect form or your double weight or maybe more reps....
What do you mean? He would like it? Or dislike it?
Crossfit does not give u injuries you mind mentality does so step it up, I'm tired of people complaining about crossfit giving people injuries I train hard everyday I push my body where it doesn't want to be . It learn and get stronger and now I can say I'm a fit man
haha i know me too dude. i'm just saying that for the haters of crossfit that they shouldnt knock it before they give it a try themselves. the first workout really shows you what true endurance and fitness requires
that shirt toss at the end scared me.
If technique is a requirement then the guy to the left had 2 or 3 snatches.
The guy to the right did pretty good though, but even he almost always landed on his toes which isn't optimal for his knees.
Crossfit: the scientology of the exercise world
Katie Hogan has this.
this is so crazy competition :D but i like it... :D its really hard stuff...i think i can do about 50 reps at that time...maybe...ill try :D
Generally, my approach to technique training is "if it works, don't fix it." If he doesn't get pain or issues in the core or lower back I'd leave him to it. From a coaching perspective for less advanced athletes, I would not encourage them to emulate his technique exactly as his body may have some kind of anomaly that allows him to do it this way without issues. The amount of variation in the human body allows this. But emulation for more junior athletes would not be recommended.
Unlike the majority who argue here, I actually am. I hold a bachelors degree in human exercise physiology and currently doing my honors, as well as full PT certification.
do those guys stronger than bodybuilders?
Rich is a freeaaaak!
What app are they using on the tablets to count the reps? Anyone know?
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at least they work out i have mutch respect for any who lifts but o don't tink crossfit is that good
my cousin plays football for Tennessee Tech!
0:53 Boz just led my King of Prussia cert...his facial hair is kick ass now
The second eminem song.. What is it?