Tempo Back Squat 3-3-3-3
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.
Category: Beyond the Whiteboard
Team WOD: 12 Min to find a 1RM Clean & Jerk & Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats & Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees
Team WOD: 12 Min to find a 1RM Clean & Jerk
As a team of 2 take 12 minutes to find:
1RM Clean and Jerk
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power; Split or Push
Post total weight/loads lifted as a team.
Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
As a team of 2 complete as many rounds as possible in 16 mins of:
5 Clean & Jerks (115#/75#)
10 Burpees
5 Front Squats (115#/75#)
* Alternate each movement.
Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees
Complete as many rounds as possible in 15 mins of:
3 Clean & Jerks (115#/75#)
5 Burpees
3 Front Squats (115#/75#)
5 Burpees
Rest 30 secs
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.
Team WOD: 12 Min to find a 1RM Clean & Jerk & Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Team WOD: 12 Min to find a 1RM Clean & Jerk
As a team of 2 take 12 minutes to find:
1RM Clean and Jerk
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power; Split or Push
Post total weight/loads lifted as a team.
Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Complete as many rounds as possible in 16 mins of:
5 Clean & Jerks, 115/75 lbs
10 Burpees
5 Front Squats, 115/75 lbs
* As a team of 2. Alternate each movement.
CrossFit Games Open 22.1 & CrossFit Games Open 22.1 – Scaled
CrossFit Games Open 22.1
Complete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches (50#/35#)
15 Box Jump Overs (24″/20″)
Two heats per class. Registered athletes must have a judge. Judge must ensure standards and rep counts are met.
* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
CrossFit Games Open 22.1 – Scaled
Complete as many rounds as possible in 15 mins of:
3 Scaled Wall Walks
12 Dumbbell Snatches (35#/20#)
15 Box Jump Overs (24″/20″)
* Step-ups allowed for the Box Jump Overs.
* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep
Photo by @robcwilson @snoridgecrossfit
Today we do 22.1 for the 2022 CrossFit Open! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 38
- Here is the complete 22.1 workout description and strategy guides.
- ICYMI: 22.1 Live Announcement
- Thinking about 22.2 already? Our Movement Tracker is up-to-date.
Logistics:
- Starts Feb. 24th through Mar. 14th
- Cost $20
- We will program the 2022 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.
I’m registered, what next?
- You must sign up for a class time in MindBody
- You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!
CrossFit Games Open 22.1
CrossFit Games Open 22.1
Complete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches, 50/35 lbs
15 Box Jump Overs, 24/20 in
Two heats per class. Registered athletes must have a judge. Judge must ensure standards and rep counts are met.
* Begin behind the line facing the wall. After "go" step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
3 RFT: Rows, Hang Power Cleans, and Air Squats
3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Today the 2022 CrossFit Open kicks off! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35
Logistics:
- Starts Feb. 24th through Mar. 14th
- Cost $20
- We will program the 2022 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.
I’m registered, what next?
- You must sign up for a class time in MindBody
- You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)
Score total reps.
* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep
* Scaled DB is 35#/20# and step ups are allowed
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
Tempo Back Squat 4-4-4-4 & FT: Row and Wall Balls
Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
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.
FT: Row and Wall Balls
For time:
10 Row Calories
40 Wall Balls (20#/14#)
20 Row Calories
30 Wall Balls
30 Row Calories
20 Wall Balls
40 Row Calories
10 Wall Balls
Photo by @robcwilson @snoridgecrossfit
…1 day until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 33
How to Watch Open Announcement 22.1
The first live Open announcement of the Post-Dave Castro Era and the official start of the 2022 CrossFit Games season is coming in hot tomorrow on the official CrossFit YouTube channel.
Looking for clues as to what 22.1 is going to be? CrossFit dropped a hint on their Instagram, see if you can figure it out.
It’s officially official, Samuel Cournoyer, three times CrossFit Games athlete, will be joining none other than Rich Froning and Mayhem Freedom in the team competition.
Read the link above for insight on the difference between rowing for meters and calories and how it impacts performance in a workout.
Rowing for Meters Versus Calories
“When a row is measured in calories, it’s a different story for a CrossFit athlete, Dreissigacker said.
Peter Dreissigacker is the founder of the rowing company Concept2 Inc., a business he started with his brother Dick back in 1976.
Concept2’s ergometer monitor has a built-in algorithm that was designed to mimic the fluid resistance of a rowing shell going through water, Dreissigacker explained. This means a monitor on the meters setting — as opposed to the calories setting — forces a rower to work really, really hard to increase his or her speed, he said.
“That’s what happens when you’re in a boat. It’s because of the drag on the water. This means you put a whole lot more effort in and you go just a little bit faster.”
Thus, rowing 500 meters in 1:45 can make you feel like you’re going to die, while going just five seconds slower over the same distance barely hurts at all, he added.
When you’re competing in the sport of rowing, it makes sense to go as hard as you can because the only goal is to move the boat faster — or to get the best possible time on the ergometer — but using a rowing machine during a multi-modal CrossFit workout changes the game completely, Dreissigacker said.
“The way the ergometer is designed … throws a wrench into CrossFit competitions, as it has created this whole dilemma of ‘how hard do you go?’” Dreissigacker explained.”
What About Calories?
“If the work is done in calories, it’s not the same game as if it’s done in meters because the calories don’t have the same effect as the meters,” he said.
He added: “The calorie setting is about as scientific as we can be without plugging in all the individual factors, like body weight and metabolism speed. It ends up being a unit that resembles calories somewhat and is consistent for everyone.”
The calorie setting on the ergometer doesn’t take water resistance into consideration the same way, so calories are earned differently than meters. On a practical level, the calorie setting rewards athletes for pushing harder. And much more time can be made up when the row is for calories, Dreissigacker said.
Results
Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
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.
Bench Press 6-6-6-6 & 10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars
10 rounds for time of:
12 Kettlebell Swings (53#/35#)
9 Push-ups
6 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
…3 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 32
Everything you need to know about the 2022 CrossFit Games season in one quick-reference guide. Check out the overview of each stage of competition for your division, including everything from dates and locations to equipment requirements.