Thruster 1-1-1-1-1
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops.
Category: Beyond the Whiteboard
Thruster 1-1-1-1-1 & Chipper: Thrusters and Run
Thruster 1-1-1-1-1
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Thrusters and Run
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
* Change load as you go.
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups & Pt. 1: 2018 CrossFit Games Qualifier Workout 4
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Pt. 1: 2018 CrossFit Games Qualifier Workout 4
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs
* rest 5 min then part 2. Use mats.
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups & Pt. 1: 2018 CrossFit Games Qualifier Workout 4 & Pt. 2: FT: Deadlifts and Pull-ups
Advanced RX Class:
Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups
Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Pt. 1: 2018 CrossFit Games Qualifier Workout 4
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
* rest 5 min then part 2
Pt. 2: FT: Deadlifts and Pull-ups
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
Photo by @robcwilson
Tips on the Qualifier WOD today (Pt. 1):
CrossFit WOD 180422 Tips With Pat Sherwood
The Kipping Handstand Push-Up
Tips on the Qualifier WOD today (Pt. 1):
CrossFit WOD 180422 Tips With Pat Sherwood
The Kipping Handstand Push-Up
Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges
Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)
Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk. Use mats.
Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk & Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups
Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk
Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups
Every 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups
Photo by @robcwilson
Skill Work: Rope Climb Progressions, Rope Climb Practice
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
Skill Work: Rope Climb Progressions, Rope Climb Practice & Sisson
Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
Sisson
Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m
If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.
Photo by @robcwilson
Some great workouts were released today for the Games Age Group Qualifiers and we will see some of these at some point in our programming (or variants).
AGOQ Workouts Released
2018 Age Group Online Qualifier (AGOQ) Event Details