snoridgecf

Deadlift 7-7-7 & Week of Benchmarks: Opt. 1: Diane & Opt. 2: Christine

Deadlift 7-7-7

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

BTWB

Week of Benchmarks: Opt. 1: Diane

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

BTWB

Opt. 2: Christine

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for all)

BTWB

Photo by @snoridgecrossfit

Week of Benchmark continues with another “choose it” day.

Proper Execution of the Deadlift

One of many faults seen in the deadlift is the shoulder rising without the hips in the initial ascent. This fault naturally creates another, as the bar will travel around the knees for an improper line of action. At light to moderate loads, these faults create inefficiencies due to the arcing bar path and improper sequence of action.

Continued execution of this fault leads to bad habits that pay no dividends when loads increase significantly. To reach maximal loading potential, the knees must participate in the lift by pushing the bar away from the floor in the initial ascent, an action not present in this fault.

WATCH

CrossFit Games: Who Wins When the Teams Go Head-to-Head?

Every team competing at the Semifinals will take on two standardized workouts programmed by CrossFit. One, a team snatch ladder, and the other, a chipper of thrusters and legless rope climbs.

At the Syndicate Crown, CrossFit Mayhem Freedom finished ahead of its competition in Thrusters + Legless Rope Climbs. At the Lowlands Throwdown, CrossFit Reykjavik posted the best score in the event.

Watch the two affiliates go head-to-head and find out which team comes out on top.

WATCH

Results

Results cont

Clean & Jerk 1-1-1 & Week of Benchmarks: Opt. 1: Grace & Opt. 2: Grettel

Clean & Jerk 1-1-1

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

BTWB

Week of Benchmarks: Opt. 1: Grace

For time:
30 Clean & Jerks (135#/95#)

BTWB

Opt. 2: Grettel

10 rounds for time of:
3 Clean & Jerks (135#/95#)
3 Bar Facing Burpees

BTWB

Photo by @snoridgecrossfit

CrossFit Mayhem Sends Three Teams to 2022 Games, Makes History?

This weekend, the live Semifinals continue June 3-5 with the Granite Games in Eagan, Minnesota, and Far East Throwdown in Busan, South Korea. Also, the Age-Group Semifinal concludes, with the second set of age-group athletes (50-65+) competing Thursday, June 2, through Sunday, June 5.

Top athletes in the adaptive divisions will also compete June 2-5 for their chance to be crowned the fittest or advance to the CrossFit Games in Madison in August (see “Season Overview” for details).

Check out livestreams of the Granite Games and Far East Throwdown on the CrossFit Games site, and follow leaderboard updates on the CrossFit Games app.

Results

Results cont

Alt EMOM 12 mins: Thrusters and Rows & Week of Benchmarks: Annie

Alt EMOM 12 mins: Thrusters and Rows

Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row (150m/125m)

BTWB

Week of Benchmarks: Annie

50-40-30-20-10 reps, for time of:
Double Under
Sit-up

BTWB

Photo by @snoridgecrossfit

Week of Benchmark workous! Starting with Murph on Memorial Day then Annie today. We will program a classic CrossFit Benchmark workout each day for the rest of the week.

The New Girls

Results

Results cont

Murph & ½ Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

BTWB

½ Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Photo by @snoridgecrossfit

48 People turned out for Murph! Great morning honoring those who gave all in service to our country. 13 years in a row of our gym gathering to participate in Murph.

How Murph Became the Most Legendary Fitness Challenge Ever

Results

Results cont

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs & Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps (24″/20″)
80 Ball Slams (30#/20#)
60 Box Jump Overs (24″/20″)
40 Ball Slams (30#/20#)
20 Burpee Box Jump Overs (24″/20″)

BTWB

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps (24″/20″)
40 Ball Slams (30#/20#)
30 Box Jump Overs (24″/20″)
20 Ball Slams (30#/20#)
10 Burpee Box Jump Overs (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Seated Dumbbell Shoulder Press 6-6-6-6 & Death By Alternating Single Arm Devil Press & Checkout: Tabata AbMat Sit-up

Seated Dumbbell Shoulder Press 6-6-6-6

Seated Db Shoulder Press 6-6-6-6

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

BTWB

Death By Alternating Single Arm Devil Press

With a continuously running clock perform:
1 Alternating Single Arm Devil Press (50#/35#)
2 Alternating Single Arm Devil Press
3 Alternating Single Arm Devil Press
…
Continuing this for as long as you are able.

BTWB

Checkout: Tabata AbMat Sit-up

Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Squat Snatch & FT: Row Cal and Squat Snatches

EMOM for 8 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

FT: Row Cal and Squat Snatches

For time:
42 Row Calories
21 Squat Snatches (95#/65#)
30 Row Calories
15 Squat Snatches
18 Row Calories
9 Squat Snatches
12 Row Calories
6 Squat Snatches

BTWB

Photo by @snoridgecrossfit

Events:

Memorial Day Murph – 5/30 Monday
- Classes will be 8:30, 9:30, 10:30am
- All other classes cancelled
- We will make sure we fit you in! Sign-up required!
- Variations to choose: Murph, 1/2 Murph, 1/4 Murph
Benchmark Week – Tuesday 5/31 through Saturday 6/4. We will program one classic CrossFit benchmark workout each day. Stay tuned!

This weekend, the live Semifinals continue May 27-29 with the Mid-Atlantic CrossFit Challenge in Knoxville, Tennessee, and CrossFit Fittest in Cape Town, in Stellenbosch University, Stellenbosch, South Africa.

Check out livestreams of the Mid-Atlantic CrossFit Challenge and the Fittest in Cape Town throughout the weekend on the CrossFit Games site and in the CrossFit Games App.

Mid-Atlantic CrossFit Challenge Day 1
Mid-Atlantic CrossFit Challenge Day 2
Mid-Atlantic CrossFit Challenge Day 3

Results