Author: snoridgecf

Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats & Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

BTWB

Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats

For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups

BTWB

Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups

5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups
* Choose Option 1 (Ring MU) or 2 (Pull-up)

BTWB

Photo by @robcwilson @snoridgecrossfit

Choose your own adventure day!

Results

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Overhead Squat 3-2-2-1-1-1 & Jeremy

Overhead Squat 3-2-2-1-1-1

Overhead Squat 3-2-2-1-1-1

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

BTWB

Jeremy

21-15-9 reps, for time of:
Overhead Squat (95#/65#)
Burpee

BTWB

Photo by @robcwilson @snoridgecrossfit

Tomorrow the Quarterfinal WOD’s for Coach Jules and Coach Reid will be announced!

Here’s the Quarterfinals Event Layouts and equipment list

Results

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

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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

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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

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Back Squat 4-4-4 & FT: Rows and Runs

Back Squat 4-4-4

Back Squat 4-4-4

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

BTWB

FT: Rows and Runs

For time:
Row 750m
Run 200m
— Rest 2 mins —
Row 500m
Run 400m
— Rest 2 mins —
Row 250m
Run 600m

BTWB

21.3 & 21.4 Photos by @robcwilson @snoridgecrossfit

Results

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Lifting: Deadlifts and Dumbbell Bent Over Rows & AMRAP 15 mins: Double Unders, Burpees and Deadlifts

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 8-8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
* choose one pair of DB for BOR

BTWB

AMRAP 15 mins: Double Unders, Burpees and Deadlifts

Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Burpees
15 Deadlifts (155#/105#)

BTWB

Photo by @robcwilson @snoridgecrossfit

The Open is over and now we wait for final scores to be validated by Wednesday. For those in the top 10% of their category (Men/Women and Each Masters/Teens Division) Coaches Jules and Reid are very likely headed to the Quarterfinals after smashing the Open and staying well within the top 10% cut line worldwide.  For masters possibly myself and Bob Baldwin could hang on to stay in the 90th percentile and advance to the Age Group Online Qualifier. Let’s hope that scores don’t shake up too much by tomorrow afternoon as there are still a lot of scores left to be approved. Would love to see all four of us make it!

Both of these are the next stage that will be scheduled at different dates and will determine the final men and women for each division. Individual athletes will compete in the Quarterfinals from April 8 – April 12, 2021. The Age Group Online Qualifier workouts for Masters/Teens will be from May 6 – May 10, 2021.  Both competitions are released online like the Open and athletes will have to complete all workouts over those dates and submit all their scores by close of their qualifier. Typically in past years the Age Group Qualifier workouts have been limited to the top 200 men and women in each division and number around 4-6 workouts done over the weekend. They are also higher in loads and complexity / skill level and have a broader equipment list than the Open.

Age is Just a Number: Sam Briggs Matches Her 15.1 Clean and Jerk in the 21.4 Complex

Results

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SNORIDGE CROSSFIT