Category: Beyond the Whiteboard

Overhead Squat 1RM & FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups & Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Overhead Squat 1RM

Log your best Overhead Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups

For time:
5 rounds of:
15 Row Calories
12 Hand Release Push-Ups
— then —
5 rounds of:
9 Overhead Squats (95/65)
6 Chest-to-bar Pull-ups
* Complete all for time (running clock). Complete 5 rds of first couplet then 5 rds of second couplet.

BTWB

Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
10 GHD Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Lifting: DB Bench Press and DB Bent Over Rows & Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Lifting: DB Bench Press and DB Bent Over Rows

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

BTWB

Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Every 1 min for 20 mins, alternating between:
30 Double Unders
3 Wall Walks
12/10 Row Calories
9 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 10RM & 4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches & Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

BTWB

4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches

4 rounds, 1 min per station, for max reps of:
Toes-to-bar
Box Jump Over (24/20 in)
Alternating Dumbbell Snatch (50/35)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Every 1 min for 8 mins, alternating between:
10 Assault Bike Calories
25 Crossover Single Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups

Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups

BTWB

Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Hang Power Clean & AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

EMOM for 8 mins: Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 8 mins.

BTWB

AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

As many reps as possible in 12 mins of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans (185#/125#)
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
6 Burpees
5 Hang Power Cleans
…
Continue adding 2 Ring Dip and Burpee reps until time expires.

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts & AMReps 7 mins: Wall Balls and Deadlifts & Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts

Every 2 mins for 12 mins do:
4 Strict Handstand Push-ups
4 Deadlifts, pick load

BTWB

AMReps 7 mins: Wall Balls and Deadlifts

As many reps as possible in 7 mins of:
Wall Ball, 20/14 lbs

Every 1 min complete:
5 Deadlifts (225/155)

BTWB

Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

4 rounds, each round for time, of:
10 Assault Bike (Calories)
Handstand Walk, 25 ft

Rest 2 mins between each round.

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups & Pt. 2: EMOM for 6 mins: Squat Clean & Quarterfinals Athletes: GHD Practice

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up

BTWB

Pt. 2: EMOM for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

BTWB

Quarterfinals Athletes: GHD Practice

3 rounds for quality of:
10 GHD Sit-ups
10 GHD Hip Extensions

BTWB

Photo by @snoridgecrossfit

After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.

Quarterfinals Overview

The Open Report: Week 9 — The Highlights

Results

Results cont

2 Push Press + Push Jerk 1-1-1-1 & Opt. 1: AMRAP 20 mins: Run and Muscle-ups & Opt. 2: Nicole

2 Push Press + Push Jerk 1-1-1-1

2 Push Press + Push Jerk 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1: AMRAP 20 mins: Run and Muscle-ups

Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle-ups

BTWB

Opt. 2: Nicole

Complete as many rounds as possible in 20 mins of:
Run 400m
max rep Pull-ups

BTWB

Photo by @snoridgecrossfit

Results

Overhead Squat 2-2-2-2 & 25-20-15-10-5: Run, Overhead Squats, and Box Jumps

Overhead Squat 2-2-2-2

Overhead Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

25-20-15-10-5: Run, Overhead Squats, and Box Jumps

25-20-15-10-5 reps, for time of:
Run 200m
Overhead Squat (75/55)
Box Jump (24/20 in)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM & Team WOD Pt. 2: Partner Runs and Push Press & Solo WOD Pt. 2: Runs and Push Press

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Team WOD Pt. 2: Partner Runs and Push Press

For time:
Partner Run, 400m
50 Push Press (95/65)
Run (Backwards), 200m
40 Push Press
Partner Run, 400m
30 Push Press
Run (Backwards), 200m

BTWB

Solo WOD Pt. 2: Runs and Push Press

For time:
Run 400m
25 Push Press (95/65)
Backward Run 200m
20 Push Press
Run 400m
15 Push Press
Backward Run 200m

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT