Beyond the Whiteboard – SNORIDGE CROSSFIT

Push Press 3-2-1-1-1 & 4 RFT: Run, Pull-ups and Push Press

Push Press 3-2-1-1-1

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

BTWB

4 RFT: Run, Pull-ups and Push Press

4 rounds for time of:
Run, 400 m
15 Pull-ups
15 Push Press, 115/75 lbs

BTWB

Team WOD: FT: Row; 3x Partner Wall Balls, Partner Med Ball Sit-ups, Push-ups; and Row & Solo WOD: 6 RFT: Rows, Wall Balls, V-ups and Push-ups

Team WOD: FT: Row; 3x Partner Wall Balls, Partner Med Ball Sit-ups, Push-ups; and Row

For time:
Row, 1000 m
— then —
3 rounds of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Partner Med Ball Sit-ups, 20/14 lbs
30 Hand Release Push-ups
— then —
Row, 1000 m

BTWB

Solo WOD: 6 RFT: Rows, Wall Balls, V-ups and Push-ups

6 rounds for time of:
Row, 200 m
10 Wall Balls, 20 lbs
10 V-ups
10 Push-up (hand release)s

BTWB

E2MOM for 10 mins: Power Snatch + Hang Power Snatch & 5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars

E2MOM for 10 mins: Power Snatch + Hang Power Snatch

Power Snatch + Hang Power Snatch, pick load

Every 2 mins for 10 mins.

BTWB

5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars

5 rounds for time of:
15/12 Row Calories
10 Power Snatches, 95/65 lbs
5 Lateral Burpee Over Bars
Rest 1 min

BTWB

Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1 & AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips

Weighted Chest-to-bar Pull-up 1-1-1-1-1

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

BTWB

Weighted Pull-up 1-1-1-1-1

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

BTWB

AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips

Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Ring Dips

BTWB

Deadlift 3-3-3-3-3 & AMRAP 20 mins: Run, Bar Muscle-ups, Deadlifts, and Sit-ups

Deadlift 3-3-3-3-3

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

BTWB

AMRAP 20 mins: Run, Bar Muscle-ups, Deadlifts, and Sit-ups

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Bar Muscle-ups
6 Deadlifts (225/155)
12 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Front Squat 10-8-6 & 21-15-9: KB Swings, Box Jump Overs and Front Squats

Front Squat 10-8-6

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

BTWB

21-15-9: KB Swings, Box Jump Overs and Front Squats

21-15-9 reps, for time of:
Kettlebell Swing (70/53)
Box Jump Over (24″/20″)
Front Squat (135/95)

BTWB

Photo by @snoridgecrossfit

Hang Power Clean 1RM & 10-9-8-7-6-5-4-3-2-1: Power Cleans, Wall Balls and Handstand Push-ups

Hang Power Clean 1RM

Record your best Hang Power Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

10-9-8-7-6-5-4-3-2-1: Power Cleans, Wall Balls and Handstand Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean (155/105)
Wall Ball (20/14)
Handstand Push-up

BTWB

Photo by @snoridgecrossfit

That’s a wrap on the CrossFit Individual Quarterfinals for 2023! Congrats to all who completed 5 grueling tests over the weekend and finished as follows: Julianna (182nd place N. America West), Reid (282nd place N. America West), Cierra (1001st place N. America West) and Hayden (pictured – 1931st place N. America East)! These workouts included new movements, challenging rep schemes, and weights that were heavier than expected. Way to advance from the Open in the top 10% and represent yourselves so well in this stage. As Frank loves to say, 24.1 begins today!

Five Takeaways from the 2023 Quarterfinals

Results

Results cont