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Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Bar Muscle-ups
Complete as many rounds as possible in 10 mins of:
5 Hang Power Cleans, 115/85 lbs
10 Deadlifts, 115/85 lbs
25 Double Unders
Photo by @snoridgecrossfit
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Murph Prep – Workout 14 rounds, 4 mins each, for max reps of:
Run, 400 m
max reps in remaining time [ 5 Pull-ups + 10 Push-ups + 15 Air Squat ]
Rest 1 min
Photo by @snoridgecrossfit
Front Squat 5-5-5Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row, 1000m
50 Wall Balls, 20/14 lbs
30 Toes-to-bars
— then —
Row, 500m
25 Wall Balls, 20/14 lbs
15 Toes-to-bars
Photo by @snoridgecrossfit
Log your best Shoulder Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
22.1 Rx’d – CrossFit Games OpenComplete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches, 50/35 lbs
15 Box Jump Overs, 24/20 in
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Deadlifts and Muscle-upsEvery 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Muscle-ups
3 rounds for time of:
Row, 500m
50 Sit-up (abmat)
15 Deadlifts, 225/155 lbs
Photo by @snoridgecrossfit
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Alt EMOM 18 mins: Handstand Push-ups, Box Jumps, and Walking LungesEvery 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Box Jumps, 24/20 in
16 Walking Lunges
Photo by @snoridgecrossfit
Log your best Bench Press 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
FT: Double Unders and BurpeesFor time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Photo by @snoridgecrossfit
Power Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Workout 1 – 2024 CrossFit Games Quarterfinals4 rounds, 1 min per station, for max reps of:
Snatch (135/85)
Row Calorie
Dumbbell Box Step-up (50/35 lbs, 20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
A Guide to the 2024 CrossFit Games Season
12 out of 15 people who advanced to the Individual and Age Group Quarterfinals competed through this past weekend. Four grueling workouts that were well progammed and super challenging for all! We take a lot of pride in how our gym qualified so many individuals and for how well everyone performed. There was a lot to learn both as athletes and as an overall gym in terms of areas to focus on and improve and things to continue doing. I’m already looking forward to next year’s competition season for SRCF!
Here’s the final standings:
