FQ: Handstand Push-up and Handstand Walk Practice
For quality:
Handstand Push-up Practice
Handstand Walk Practice
Category: Beyond the Whiteboard
Alt EMOM 12 mins: Deadlifts and Hollow Rocks & Opt. 1: 4 RF-ME: Row Calories and Muscle-ups or Opt. 2: 4 RF-ME: Row Calories and Pull-ups
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Opt. 1: 4 RF-ME: Row Calories and Muscle-ups
4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups
Opt. 2: 4 RF-ME: Row Calories and Pull-ups
4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Snatch + Overhead Squat 1-1-1-1-1 & 10 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Toes-to-bars
Snatch + Overhead Squat 1-1-1-1-1
Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Hang + OHS
10 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Toes-to-bars
10 rounds for time of:
5 Sumo Deadlift High-pulls (95#/65#)
5 Overhead Squats (95#/65#)
5 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1 & AMRAP 14 mins: Box Jumps, Push-ups and Double Unders
Bench Press 1-1-1-1
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Box Jumps, Push-ups and Double Unders
Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Has the CrossFit Open Entered a New Era?
Mayhem Libertad and Four Other Argentinian Teams Disqualified
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1 & 12 RFT: Wall Balls and Clean & Jerks
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 RFT: Wall Balls and Clean & Jerks
12 rounds for time of:
9 Wall Balls (20#/14#)
1 Clean & Jerk, pick load
* Use mats
Photo by @robcwilson @snoridgecrossfit
Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups & Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-ups
Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups
As a team of 2 complete 2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups (25#/15#)
40 Handstand Push-ups
* As a team of 2 alternate work/rest
Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-ups
Complete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
CrossFit Games Open 22.3 & CrossFit Games Open 22.3 – Scaled
CrossFit Games Open 22.3
For time:
21 Pull-ups
42 Double Unders
21 Thrusters (95#/65#)
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters (115#/75#)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135#/85#)
Time cap: 12 mins
– Athlete will start 8 ft. away from pull-up bar
– Athlete may have assistance adding and loading barbell for thrusters
– Tie break: Judge must record time at the end of both set 1 and set 2 of thrusters. Enter the time of the last set of thrusters.
CrossFit Games Open 22.3 – Scaled
For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters (65#/45#)
18 Pull-ups
36 Single Unders
18 Thrusters (85#/55#)
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters (105#/65#)
Time caps: 12 mins
– Scaled version: Jumping PU/Pull-ups/C2B Pull-ups | Single Unders | 65/45 85/55 105/65
– Teens 14-15 RX will do same gymnastics movements and DU and use 65/45 85/55 105/65
Photos by @robcwilson @snoridgecrossfit
Don’t forget to post your scores! Makeups must be done and submitted by Monday 4:59pm PST.
Friday Night Lights Potluck and Mobile Bar was a smashing success! Huge thanks to Short and Stout Mobile Bar (by Jules and Reid) and to everyone for bringing tons of food to share for making this such a great way to close out the Open. We will do this again!
Push Jerk 2-2-1-1-1 & FT: Wall Walks, Run, and Backward Run Chipper
Push Jerk 2-2-1-1-1
Push Jerk 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks, Run, and Backward Run Chipper
For time:
5 Wall Walks
Run 400m
4 Wall Walks
Backward Run 200m
3 Wall Walks
Run 400m
2 Wall Walks
Backward Run 200m
1 Wall Walk
Photo by @robcwilson @snoridgecrossfit
Tempo Back Squat 2-2-2-2 & AMReps 7 mins: Wall Balls and Burpees
Tempo Back Squat 2-2-2-2
Tempo Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
AMReps 7 mins: Wall Balls and Burpees
As many reps as possible in 7 mins of:
Wall Balls (20#/14#) 2 mins
Burpees 30 secs
Wall Balls 1 min
Burpees 1 min
Wall Balls 30 secs
Burpees 2 mins
Photo by @robcwilson @snoridgecrossfit