Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: March 2022
Thruster 3-3-3 & FT: Thrusters and Run
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters and Run
For time:
10 Thrusters (115#/75#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (75#/55#)
Run 800m
* Change load as you go.
Photo by @robcwilson @snoridgecrossfit
Opt. 1: Falkel
Opt. 1: Falkel
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
* Choose Option 1 or 2
* Scale 1 RC to 2 Supine RC per round (start and finish on the floor)
Opt. 1: Falkel & Opt. 2: AMRAP 20 mins: Push Press, Box Jumps, and Rope Climbs
Opt. 1: Falkel
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb, 15 ft
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. ~ www.crossfit.com
* Choose Option 1 or 2
* Scale 1 RC to 2 Supine RC per round (start and finish on the floor)
Opt. 2: AMRAP 20 mins: Push Press, Box Jumps, and Rope Climbs
Complete as many rounds as possible in 20 mins of:
12 Push Press (95#/65#)
8 Box Jumps (30″/24″)
1 Rope Climb, 15 ft
* Choose option 1 or 2
* Scale 1 RC to 2 Supine RC
Photo by @robcwilson @snoridgecrossfit
Overhead Squat: 5RM
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Overhead Squat: 5RM & 5 RFT: Overhead Squats, Deadlifts, and Double Unders
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
5 RFT: Overhead Squats, Deadlifts, and Double Unders
5 rounds for time of:
10 Overhead Squats (95#/65#)
15 Deadlifts (95#/65#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups
Every 1 min for 10 mins, alternating between:
5 Barbell Good Mornings, pick load
3 Weighted Strict Pull-ups, pick load
* Use belt for weighted pull-ups or can hold a DB between your feet. Scale to strict pull-ups or supine ring row
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups & FGB Style: Row, Sit-ups, Push-up and Pull-ups
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups
Every 1 min for 10 mins, alternating between:
5 Barbell Good Mornings, pick load
3 Weighted Strict Pull-ups, pick load
* Use belt for weighted pull-ups or can hold a DB between your feet. Scale to strict pull-ups or supine ring row
FGB Style: Row, Sit-ups, Push-up and Pull-ups
3 rounds, 1 min per station, of:
Row (calories)
AbMat Sit-up
Push-up (hand release)
Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Individual Quarterfinal Floor Plans Have Been Released
NOBULL is getting some big media love in Fortune magazine.
Five Key Takeaways from CrossFit’s First 2022 Affiliate Town Hall
CrossFit’s general manager of Sport, Justin Bergh, spoke about the ways CrossFit as a sport provides affiliates brand recognition and advertisement opportunities. Bergh highlighted current sport priorities that include: expansion of global audience and content— specifically in South America and Europe, selecting partnerships that benefit affiliates directly, preserving the Games as a competition that produces the “Fittest on Earth”, and using broadcast messaging and reach to steer fans of the sport into local gyms.
- As part of the preservation of the Games, Bergh officially announced that Adrian Bozman will be leading programming for the 2022 CrossFit Games.
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Squat Clean 1-1-1-1-1 & 21-15-9-6: Squat Cleans and Ring Dips
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9-6: Squat Cleans and Ring Dips
21-15-9-6 reps, for time of:
Squat Clean (95#/65#)
Ring Dip
Photo by @robcwilson @snoridgecrossfit
Congrats to Jules, Reid, and Bob T. for all advancing to their respective Quarterfinals from the Open! They will know their Workouts for the Online Quarterfinals soon!