Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Three Takeaways From Day 5 of the 2021 NOBULL CrossFit Games
Category: Beyond the Whiteboard
Alt EMOM 10 mins: Strict Pull-ups and Muscle-ups & E2MOM for 16 mins: Clean & Jerks, Lateral Burpee Over Barbells and Pull-ups
Alt EMOM 10 mins: Strict Pull-ups and Muscle-ups
Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
1 Muscle-up
* Scale to 6 ring rows alt with 2 supine ring row (on box)
E2MOM for 16 mins: Clean & Jerks, Lateral Burpee Over Barbells and Pull-ups
Every 2 mins for 16 mins do:
5 Clean & Jerks (135#/95#)
5 Lateral Burpee Over Barbells
5 Pull-ups
* RX+ = C2B Pull-ups
Photo by @robcwilson @snoridgecrossfit
Standing Alone, Running Together
How to Watch the 2021 NOBULL CrossFit Games
Snatch Pull + Hang Snatch 1-1-1-1-1 & AMRAP 9 mins: Wall Balls and Squat Snatch
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 9 mins: Wall Balls and Squat Snatch
Complete as many rounds as possible in 9 mins of:
9 Wall Balls (20#/14#)
3 Squat Snatches (135#/95#)
BTWB
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Day One Recap, Line-By-Line
What You Need to Know Going Into Day Two
Bench Press: 1RM & 5 RFT: Wall Climbs, Toes To Bars and Box Jumps
Bench Press: 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Wall Climbs, Toes To Bars and Box Jumps
5 rounds for time of:
10 Wall Climbs
10 Toes To Bars
20 Box Jumps (24″/20″)
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Post total time.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of start/finish line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Photo by @robcwilson @snoridgecrossfit
Long workout today! This is a throwback to the first workout featuring wall climbs on the CrossFit mainsite. We are using the Open standards for scaling the climbs (above).
BREAKING: Bethany Shadburne Withdraws From Games After Positive COVID Test
Lifting: Deadlifts and Bent Over Barbell Rows & 3 RFT: Rows, Double DB or KB Deadlifts, and Runs
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Touch and Go, alternate sets. Use mats.
3 RFT: Rows, Double DB or KB Deadlifts, and Runs
3 rounds for time of:
Row 500m
21 Double Dumbbell or Kettlebell Deadlifts (pick load)
Run 400m
Photo by @robcwilson @snoridgecrossfit
Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges & Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges
Team WOD: 50-40-30: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges
As a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)
* One partner works while one rests, break reps up with partner.
Post total time.
Solo WOD: 25-20-15-10-5: Row, Power Snatches, Box Jump Overs, and Overhead Walking Lunges
25-20-15-10-5 reps, for time of:
Row Calorie
Power Snatch (75#/55#)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45#/25#)
Photo by @robcwilson @snoridgecrossfit
12-Year Affiliate Owner Turns Olympic Coach
Overhead Squat : 2-2-2-2-2 & AMRAP 12 mins: Run, Overhead Squat and Rope Climb
Overhead Squat : 2-2-2-2-2
Overhead Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Run, Overhead Squat and Rope Climb
Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)
* Scale to 2 supine climbs for 1 RC. Must cover shins to climb.
Photo by @robcwilson @snoridgecrossfit
E2MOM for 12 mins: Clean & Jerk & 3 RFT: Burpee Over DB and DB Power Clean & Jerks
3 RFT: Burpee Over DB and DB Power Clean & Jerks
3 rounds for time of:
15 Lateral Burpee Over Dumbbells
15 Dumbbell Power Clean & Jerks (50#/35#)
* Lateral burpee over DB
Photo by @robcwilson @snoridgecrossfit
Bench Press: 2RM & CrossFit Games Open 11.5
Bench Press: 2RM
Record your best Bench Press 2 rep max lift.
Only include the heaviest 2 rep, do not include the sets prior to it.
CrossFit Games Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145#/100#)
10 Toes-to-bars
15 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Exclusive: Reebok Offering Nearly $1 Million in Bonus Prize Purses to Games Competitors
Front Squat 2-2-2 & 10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats and Pull-ups
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats and Pull-ups
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over (24″/20″)
Front Squat (95#/65#)
Pull-up
Photo by @robcwilson @snoridgecrossfit
Mark your calendars: The 2022 NOBULL CrossFit Open Starts Thursday, Feb. 24
The 2021 CrossFit Virtual Games is a new, multiple-workout challenge that will run parallel to the events in the 2021 NOBULL CrossFit Games. Depending on the events we may see some of these pop up in our daily programming.