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.
Category: Beyond the Whiteboard
Deadlift 3-3-2-2-2 & 3 RFT: Rows, Deadlifts and Box Jumps
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jumps
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
…4 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 32
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
- 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 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)
- 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”!
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans & Solo WOD: 7 RFT: Rows and Squat Cleans
Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans
For 8 cycles:
AMRAP in 2:30 of:
Row 300m
Max Reps Squat Clean (135#/95#)
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 300m row then max rep squat cleans. One works while one rests. Go at 0, 3, 6, 9, 12, 15,18, 21 min.
Solo WOD: 7 RFT: Rows and Squat Cleans
7 rounds for time of:
Row 200m/150m
5 Squat Cleans (155#/105#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans
Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans
For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 300m row then max rep squat cleans. One works while one rests. Go at 0, 3, 6, 9, 12, 15,18, 21 min.
Push Press 3-3-2-2-2 & Alt EMOM 15 mins: Row Calories, Push Press and Wall Balls
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Row Calories, Push Press and Wall Balls
Every 1 min for 15 mins, alternating between:
15/12 Row Calories
15 Push Press (95#/65#)
15 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
…6 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 30
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Dumbbell Overhead Squat 5-5-5-5-5 & AMRAP 12 mins: Dumbbell Overhead Squats, Bar Muscle-ups, and Toes-to-bars
Dumbbell Overhead Squat 5-5-5-5-5
Dumbbell Overhead Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 reps each arm single DB OHS
AMRAP 12 mins: Dumbbell Overhead Squats, Bar Muscle-ups, and Toes-to-bars
Complete as many rounds as possible in 12 mins of:
10 L Dumbbell Overhead Squats (50#/35#)
5 Bar Muscle-ups
10 R Dumbbell Overhead Squats (50#/35#)
15 Toes-to-bars
* Scale BMU to Strict PU or Ring Row
Photo by @robcwilson @snoridgecrossfit
New movement alert! Don’t be surprised if this makes an appearance in the Open.
The overhead squat is unsurpassed in developing midline control, stability, and balance. It trains for efficient transfer of energy from large to small body parts, demands and develops functional flexibility, and similarly improves the squat by amplifying and forcing the correction of faults in squat posture, movement, and stability. Balancing a single dumbbell overhead places even more demand on flexibility, postural control, and positional accuracy than its barbell counterpart
EMOM for 10 mins: Power Snatch & 5 RFT: Run, Kettlebell Swings and Double Unders
5 RFT: Run, Kettlebell Swings and Double Unders
5 rounds for time of:
Run 200m
15 Kettlebell Swings (53#/35#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
…8 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 30
Four Fan Favorites for CrossFit Open 22.1 Announcement Match-Ups
Front Squat 1-1-1 & Freestyle Fran
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Freestyle Fran
For time:
45 Thrusters (95#/65#)
45 Pull-ups
* Choose your rep scheme. Partition as needed to complete 45 reps of each exercise as quickly as possible. Start with thrusters.
Photo by @robcwilson @snoridgecrossfit