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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 Dips21-15-9-6 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!
As a team of 2 complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (53#/35#)
Burpee
Photo by @robcwilson @snoridgecrossfit
2022 CrossFit Games Individual Quarterfinals: Everything You Need to Know About Cutoffs and Beyond
For quality:
Handstand Push-up Practice
Handstand Walk Practice
FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-upsFor time:
Handstand Hold 3 mins
100 Air Squats
Handstand Walk 50m
100 Air Squats
30 Handstand Push-ups
* Accumulate HS Hold on wall for 3 minutes.
* Scale HS Walk to 50m Bear Crawl. Measure out 5 mats across middle (4ft. wide each mat) = 20 ft.
* Complete 8 one way trips across = 50m
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Opt. 1: 4 RF-ME: Row Calories and Muscle-ups4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups
4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min
Photo by @robcwilson @snoridgecrossfit
Snatch + Overhead Squat 1-1-1-1-1Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Hang + OHS
10 rounds for time of:
5 Sumo Deadlift High-pulls (95#/65#)
5 Overhead Squats (95#/65#)
5 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Has the CrossFit Open Entered a New Era?
Mayhem Libertad and Four Other Argentinian Teams Disqualified
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1Power Clean + Hang Power Clean + Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 rounds for time of:
9 Wall Balls (20#/14#)
1 Clean & Jerk, pick load
* Use mats
Photo by @robcwilson @snoridgecrossfit
As a team of 2 complete 2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups (25#/15#)
40 Handstand Push-ups
* As a team of 2 alternate work/rest
Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-upsComplete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
CrossFit Games Open 22.3For time:
21 Pull-ups
42 Double Unders
21 Thrusters (95#/65#)
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters (115#/75#)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135#/85#)
Time cap: 12 mins
– Athlete will start 8 ft. away from pull-up bar
– Athlete may have assistance adding and loading barbell for thrusters
– Tie break: Judge must record time at the end of both set 1 and set 2 of thrusters. Enter the time of the last set of thrusters.
For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters (65#/45#)
18 Pull-ups
36 Single Unders
18 Thrusters (85#/55#)
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters (105#/65#)
Time caps: 12 mins
– Scaled version: Jumping PU/Pull-ups/C2B Pull-ups | Single Unders | 65/45 85/55 105/65
– Teens 14-15 RX will do same gymnastics movements and DU and use 65/45 85/55 105/65
Photos by @robcwilson @snoridgecrossfit
Don’t forget to post your scores! Makeups must be done and submitted by Monday 4:59pm PST.
Friday Night Lights Potluck and Mobile Bar was a smashing success! Huge thanks to Short and Stout Mobile Bar (by Jules and Reid) and to everyone for bringing tons of food to share for making this such a great way to close out the Open. We will do this again!
Push Jerk 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks, Run, and Backward Run ChipperFor time:
5 Wall Walks
Run 400m
4 Wall Walks
Backward Run 200m
3 Wall Walks
Run 400m
2 Wall Walks
Backward Run 200m
1 Wall Walk
Photo by @robcwilson @snoridgecrossfit