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Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
25-20-15-10: Row, Deadlifts, and Box Jump25-20-15-10 reps, for time of:
Row Calorie
Deadlift (155#/105#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Alt DB Hang Clean & Jerks, Push-ups, and Air SquatsComplete as many rounds as possible in 15 mins of:
Run 200m
10 Alternating Dumbbell Hang Clean & Jerks (50#/35#)
20 Push-ups
30 Air Squats
Photo by @robcwilson @snoridgecrossfit
Team WOD Pt. 1: 4x AMRAP 2 mins: Run and Max Rep Toes To BarsFor 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Toes To Bar
Rest 30 secs
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps T2B. One works while one rests on max reps. Rest one Minute before Part 2. Go at 0, 2:30, 5, 7:30 min.
For 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Thruster (75#/55#)
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps Thruster. One works while one rests on max reps. Go at 0, 2:30, 5, 7:30 min.
Complete as many rounds as possible in 15 mins of:
11 Thrusters (75#/55#)
9 Toes-to-bars
Run 200m
Photo by @robcwilson @snoridgecrossfit
CrossFit Announces “Levels”, Grading System Based on 2022 Open Performance
CrossFit Games Open 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Bar Facing Burpee
Time cap: 10 mins
* Athlete will have a straight line on the floor with the barbell on the center of that line. Line is for burpees.
* Workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell.
Athlete will step to the barbell and perform 1 deadlift, then 1 bar-facing burpee, 2 DL and 2 bar-facing burpees, 3 and 3, 4 and 4, 5 and 5, etc. until the round of 10 then back down in reverse order to 1.
* Bar Facing Burpee:
Athlete may jump or step back to reach the bottom
position.
Center of the athlete’s chest must be on the line,
and the feet and hands must be straddling the line.
The athlete’s head must stay behind the barbell.
Hands and feet must remain inside the width of the
plates.
Chest must touch the floor.
Stepping and/or jumping back to the starting position
are both permitted.
The athlete does NOT need to use a two-foot takeoff but both feet must be in the air over the barbell.
Touching the bar on the burpee jump is a no rep and entire rep must be redone.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (135#/95#)
Bar Facing Burpee*
Time cap: 10 mins
*Stepping over the bar is allowed.
Friday Night Lights!
Photos by @robcwilson @snoridgecrossfit
Push Press 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Kettlebell Swings and Box Jumps10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (30″/24″)
Photo by @robcwilson @snoridgecrossfit
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Wall Balls, Burpees and Ring DipsEvery 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
10 Burpees
5 Ring Dips
Photo by @robcwilson @snoridgecf
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Buy-In then Power Snatch and Sumo Deadlift High-pullsFor time:
Row 1000m
— then —
18 Power Snatches (75#/55#)
18 Sumo Deadlift High-pulls (75#/55#)
15 Power Snatches
15 Sumo Deadlift High-pulls
12 Power Snatches
12 Sumo Deadlift High-pulls
9 Power Snatches
9 Sumo Deadlift High-pulls
Photo by @robcwilson @snoridgecrossfit
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Tune into the Games site this Thursday for 22.2 Live announcement!
Tempo Back Squat 3-3-3-3
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.
AMRAP 12 mins: Pull-ups, Med Ball Cleans, and Sit-upsComplete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Medicine Ball Cleans (20#/14#)
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Deadline is Monday to make up 22.1 by 5pm PST and to register for the 2022 CrossFit Open! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Submit your score NLT 5pm PST to the Games site! Scores are on the Friday post under Results.
VIDEO: Rich Froning’s WHOOP Data During 22.1
CrossFit Open Announcement 22.2 Match-Ups Feature Young Guns and the Future of the Sport