Bench Press 6-4-2-1
Bench Press 6-4-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Unknown and unknowable at it’s best. The Avengers reversed the Thanos Snap:
Category: Beyond the Whiteboard
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat 1-1-1 & 5x AMRAP 3 mins: Power Snatches, Lateral Burpees and Air Squats
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat 1-1-1
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5x AMRAP 3 mins: Power Snatches, Lateral Burpees and Air Squats
For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches (115#/80#)
6 Lateral Burpee (Over Barbell)
9 Air Squats
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Photo by @snoridgecrossfit
Jerk 3-2-1-1-1 & AMRAP 12 mins: Push Jerks, Pull-ups, and Run
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Push Jerks, Pull-ups, and Run
Complete as many rounds as possible in 12 mins of:
5 Push Jerks (135#/95#)
10 Pull-ups
Run 200m
Photo by @snoridgecrossfit
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 7-7-7 & FT: Front Squats, Toes-to-bars, and KB Swings
Front Squat 7-7-7
Front Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats, Toes-to-bars, and KB Swings
For time:
20 Front Squats (155#/105#)
40 Toes-to-bars
60 Kettlebell Swings (70#/53#)
Photo by @snoridgecrossfit
Not sure what’s going on in the background here…
Week of Benchmarks: Team WOD: Fight Gone Bad – Task Priority & Solo: Task Priority FGB
Week of Benchmarks: Team WOD: Fight Gone Bad – Task Priority
As a Team of 2 complete for Time:
100 Wall Balls (20#/14#)
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jump
100 Push Presses (75#/55#)
100 Rows
Post total time.
* As a Team of 2, share ball, bar, rower and box. Alternate work with your partner and split reps as a team.
Solo: Task Priority FGB
3 rounds for time of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (20″)
20 Push Press (75#/55#)
20 Row Calories
Rest 1 min
Photo by @snoridgecrossfit
Week of Benchmark concludes! From long workouts like Murph and Fight Gone Bad variations to short sprints like Grace and Annie this was a solid week testing some classic benchmarks that cover a wide range of modalities, time domains, and components of fitness.
A Weekly Open Test and Week of Heroes are future tests to look forward to!
Bench Press 8-6-4-2 & Week of Benchmarks: Elizabeth
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Bench Press 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 7-7-7 & Week of Benchmarks: Opt. 1: Diane & Opt. 2: Christine
Deadlift 7-7-7
Deadlift 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week of Benchmarks: Opt. 1: Diane
21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Opt. 2: Christine
3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for all)
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.
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.
Deadlift 7-7-7
Deadlift 7-7-7
Deadlift 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.