Back Squat 3-3-3 & 3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups

Back Squat 3-3-3

Back Squat 3-3-3

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

3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups

3 rounds for time of:
Row 500m
15 Pull-ups
50 Air Squats
15 Pull-ups

Photo by @robcwilson @snoridgecrossfit

Who Is Competing at the 2020 CrossFit Games?

2020 CrossFit Games Events page

Results

Results cont

E2MOM for 12 mins: Hang Power Clean & Jerk & 4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups

E2MOM for 12 mins: Hang Power Clean & Jerk

1 Hang Power Clean & Jerk, pick load

Every 2 mins for 12 mins.

4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups

4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press

Photo @robcwilson @snoridgecrossfit

2020 CrossFit Games Live Blog

Results

Results cont

AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run & Team WOD: 12th Man

AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run

Complete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m

*Sub 150m Row for run if desired

Team WOD: 12th Man

In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)

– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)

– Use separate workout space and equipment for each partner

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?

Results

Jerk 1-1-1-1-1 & AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks

Jerk 1-1-1-1-1

Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Split or Push. Newcomers use Push Jerk or Push Press.

AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks

Complete as many rounds as possible in 12 mins of:
21 Kettlebell Swings (53#/35#)
14 Kettlebell Reverse Lunges (53#/35#)
7 Push Jerks (135#/95#)

Photo by @robcwilson @snoridgecrossfit

How to Watch Stage One of the 2020 Reebok CrossFit Games

Results

Opt. 1: 5 RFT: Deadlifts and Wall Balls & Opt. 2: 21-15-9: Deadlifts and Thrusters

Opt. 1: 5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
* Choose Option 1 or 2

Opt. 2: 21-15-9: Deadlifts and Thrusters

21-15-9 reps, for time of:
Deadlift (225#/155#)
Thruster (95#/65#)
* Choose Option 1 or 2

Photo by @robcwilson @snoridgecrossfit

Choice of two workouts today! Most chose Option 1 but either one is a a spicy workout.

Saturday classes will start to occasionally have either a “pick your poison” option or a “Team WOD” variant in which two people can team up but will have their own equipment and workout space, but will alternate work/rest like a normal team workout.

Also we will have two classes on Saturday (9:30am and 10:30am) starting next week and will continue if attendance justifies it.

A local dark horse for the men’s field at the upcoming Games that starts on 9/18:

2020 CrossFit Games Preview: Men’s Dark Horse — Sam Kwant

2020 CrossFit Games Announces New Online + In-Person Format

Women’s World Record Fran Time:

Marisa Flowers posts the fastest Fran time ever seen from a female athlete (1:53)

Results

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans

7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min

Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups

Post total time.

Photo by @robcwilson @snoridgecrossfit

Get ready for Stage 1 of the CrossFit Games in just a couple weeks!

2020 CrossFit Games Stage 1 Primer — Your Guide to Coverage

Results

Results cont

Overhead Squat 3-3-3 & Nancy

Overhead Squat 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per

Nancy

5 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)

Photo by @robcwilson @snoridgecrossfit

Athlete Call Provides More Details About The Games

Results

Results cont

EMOM for 7 mins: Power Snatch & 10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar

Photo by @robcwilson @snoridgecrossfit

California Masters Athlete Dies Fighting Wildfires

Results

Results cont

Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-ups

Front Squat 3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One person per rack

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups

Photo by @robcwilson @snoridgecrossfit

Roll those legs out after you squat!

The Titan Games: CrossFit’s Primetime “I Told You So”

Results

Results cont

Push Jerk 3-3-3-3 & FT: Rows, Alternating DB Snatches, Burpees

Push Jerk 3-3-3-3

Push Jerk 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person

FT: Rows, Alternating DB Snatches, Burpees

For time:
Row 400m
40 Alternating Dumbbell Snatches (50#/35#)
20 Burpees
Row 300m
30 Alternating Dumbbell Snatches
15 Burpees
Row 200m
20 Alternating Dumbbell Snatches
10 Burpees

Photo by @robcwilson @snoridgecrossfit

Dates Confirmed for 2020 Reebok CrossFit Games

Results

Results cont