Month: April 2021

Bench Press 2-2-2 & Run: Interval Ladder & FQ: Alternating Single Leg V-ups and Hollow Rocks

Bench Press 2-2-2

Bench Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Run: Interval Ladder

Each for time:
Run 800m
Run 400m
Run 200m
Run 400m
Run 800m

Rest 2 mins between efforts.
* Allow for ~22 minutes for this portion. Note time at each rest interval. Record time for each round (do math) during rest or use a stop watch.

BTWB

FQ: Alternating Single Leg V-ups and Hollow Rocks

For quality:
20 Alternating Single Leg V-ups
20 Hollow Rocks

BTWB

Photo by @robcwilson @snoridgecrossfit

Proper Bench Technique

Toomey-Orr and Adler Win the 2021 NOBULL CrossFit Open

The Strict Chest-to-Bar Pull-Up

Results

Results cont

Wittman

Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

21.3 and 21.4 Workout Analysis

Quarterfinals Preview: Europe

Results

Results cont

AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls & Hollow Rocks : 50 Reps for Time

AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls

Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Ring Dips
12 Sumo Deadlift High-pulls (95#/65#)

BTWB

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Games OGs Headline the Masters 35-39 and 40-44 Leaderboards

CrossFit Releases Quarterfinals Format and Important Deadlines

Results

2 RFQ: Rope Climb, Handstand Walk and MU Practice & FT: Power Clean & Jerks, Handstand Push-ups and Chest-to-bar Pull-ups

2 RFQ: Rope Climb, Handstand Walk and MU Practice

2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins
* Rotate through the different movements and practice progressions
RC = Foot Lock/Wrap
HS Walk = HS Holds/Wall Walk
MU = Ring Pull-up/Ring Dip/False Grip Hang/MU Progressions

BTWB

FT: Power Clean & Jerks, Handstand Push-ups and Chest-to-bar Pull-ups

For time:
30 Power Clean & Jerks, 115/75 lbs
30 Handstand Push-ups
30 Chest-to-bar Pull-ups
* C&J should be a load you can do TNG sets of 3+ the entire time

BTWB

Photo by @robcwilson @snoridgecrossfit

The 2021 Open is CLOSED! Huge fist bumps to everyone who participated and made these past three weeks a really fun Open. Looking back at all three weeks this year’s programming was challenging, comprehensive, and “fun”!

There are four athletes from our gym moving on to the next step! Congrats to Julianna and Reid for crushing the Open vs the worldwide field and advancing to the Quarterfinals (starts 4/8). In the Masters Men (45-49 Worldwide) both Bob B. and myself advance to the Masters Online Qualifier (starts 5/6). Excited to see what comes out of the hopper!

Next gym event is Memorial Day Murph!

CPT Chandler Smith, who currently sits in 58th in the 2021 Open, announced his Honorable discharge from the Army yesterday after more than five years of active duty. Smith graduated from West Point in 2015 and will now begin a full-time career as a professional CrossFit athlete. Congratulations and thank you for your service.

INDIVIDUAL QUARTERFINALS: CUTLINES FOR QUALIFICATION

Results

Results cont