Community. Coaching. Caring. Since 2009.
Teams of 2 – complete as many rounds as possible in 31 mins of:
Partner A:
8 Thrusters, 155/105 lbs
6 Rope Climbs, 15 ft
11 Box Jumps, 30/24 in
Partner B:
Sandbag Run, 45/25 lbs, 400 m
Once partner B returns from the run, partner A will grab the sandbag and begin their run, while partner B continues work wherever partner A left off.
3 x AMRAP 4 mins: Power Snatches, Lateral Burpees, and DUFor 3 cycles:
AMRAP in 4 mins of:
5 Power Snatches (95#/65#)
10 Lateral Burpee (Over Barbell)
20 Double Unders
Rest 2 mins between each cycle.
For each cycle continue the AMRAP.
Photo by @snoridgecrossfit
Front Squat 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Run, DB Front Squats and AbMat Sit-upsEvery 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups
Photo by @snoridgecrossfit
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Open 16.4 / 17.4Complete as many rounds as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#)
55 Row Calories
55 Handstand Push-ups
Photo by @snoridgecrossfit
3 RFT: Run, Hang Power Cleans and Rows3 rounds for time of:
Run 400m
15 Hang Power Cleans (115#/75#)
Row 500m
Photo by @snoridgecrossfit
Back Squat 2-2-ME
Use the same weight for each set.
Rest as needed between sets.
FT: Air Squats, Pull-ups, Ring DipsFor time:
75 Air Squats
50 Pull-ups
20 Ring Dips
50 Air Squats
35 Pull-ups
15 Ring Dips
25 Air Squats
20 Pull-ups
10 Ring Dips
Photo by @snoridgecrossfit
2022 CrossFit Games Preview: Team Division
Three 2022 Games Events Released:
Three events have been released for the individual division:
Check out the workouts tab for more information.
For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls (20#/14#)
30 Alternating Dumbbell Snatches (50#/35#)
Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall BallsFor time:
50/35 Row Calories
50 Alternating Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups
Photo by @snoridgecrossfit
CrossFit in Six Words?
We define CrossFit as constantly varied functional movement at high intensity — that says it all, but it’s so much more.
Swim Event at the Games
All divisions will swim on Saturday at the 2022 NOBULL CrossFit Games.
Games ticket holders, keep an eye on your inbox for information on how to watch the swim event.
For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls, 20/14 lbs
30 Alternating Dumbbell Snatches, 50/35 lbs
For time:
50/35 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Wall Balls
Alternating Barbell Reverse Lunge 8-8-8-8
Alternating Barbell Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, of:
Double Under
Burpee
Reverse Lunge
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Workout Demo — Heavy Grace For most, Grace at 135 lb is plenty heavy. But for an elite few, the load can be increased and the workout can still be completed in a reasonable time frame. Recently while at the Ranch, Graciano Rubio took on the benchmark at 225 lb.
WATCH