Category: Daily WOD
Front Squat 5-5-ME & Alt EMOM 18 mins: Run, DB Front Squats and AbMat Sit-ups
Front Squat 5-5-ME
Front Squat 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Run, DB 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 @snoridgecrossfit
Shoulder Press 2-2-2 & CrossFit Games Open 16.4 / 17.4
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
CrossFit Games Open 16.4 / 17.4
Complete as many rounds as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#)
55 Row Calories
55 Handstand Push-ups
Photo by @snoridgecrossfit
EMOM for 7 mins: Hang Power Clean & 3 RFT: Run, Hang Power Cleans and Rows
3 RFT: Run, Hang Power Cleans and Rows
3 rounds for time of:
Run 400m
15 Hang Power Cleans (115#/75#)
Row 500m
Photo by @snoridgecrossfit
Back Squat 2-2-ME & FT: Air Squats, Pull-ups, Ring Dips
Back Squat 2-2-ME
Back Squat 2-2-ME
Use the same weight for each set.
Rest as needed between sets.
FT: Air Squats, Pull-ups, Ring Dips
For time:
75 Air Squats
50 Pull-ups
20 Ring Dips
50 Air Squats
35 Pull-ups
15 Ring Dips
25 Air Squats
20 Pull-ups
10 Ring Dips
Photo by @snoridgecrossfit
2022 CrossFit Games Preview: Team Division
Three 2022 Games Events Released:
Three events have been released for the individual division:
- Individual Event 1: Bike to Work
- Individual Event 2: Shuttle to Overhead
- Individual Event 5: The Capitol
Check out the workouts tab for more information.
Team WOD: FT: Row Cal; 4x Partner Wall Balls and Alt DB Snatch & Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall Balls
Team WOD: FT: Row Cal; 4x Partner Wall Balls and Alt DB Snatch
For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls, 20/14 lbs
30 Alternating Dumbbell Snatches, 50/35 lbs
Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall Balls
For time:
50/35 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Wall Balls
Team WOD: FT: Row Cal; 4x Partner Wall Balls and Alt DB Snatch & Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall Balls & Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups
Team WOD: FT: Row Cal; 4x Partner Wall Balls and Alt DB Snatch
For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls (20#/14#)
30 Alternating Dumbbell Snatches (50#/35#)
Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall Balls
For time:
50/35 Row Calories
50 Alternating Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups
3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups
Photo by @snoridgecrossfit
CrossFit in Six Words?
We define CrossFit as constantly varied functional movement at high intensity — that says it all, but it’s so much more.
Swim Event at the Games
All divisions will swim on Saturday at the 2022 NOBULL CrossFit Games.
Games ticket holders, keep an eye on your inbox for information on how to watch the swim event.
Alternating Barbell Reverse Lunge 8-8-8-8
Alternating Barbell Reverse Lunge 8-8-8-8
Alternating Barbell Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alternating Barbell Reverse Lunge 8-8-8-8 & FGB Style: Double Unders, Burpees and Reverse Lunges
Alternating Barbell Reverse Lunge 8-8-8-8
Alternating Barbell Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Double Unders, Burpees and Reverse Lunges
4 rounds, 1 min per station, of:
Double Under
Burpee
Reverse Lunge
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Workout Demo — Heavy Grace For most, Grace at 135 lb is plenty heavy. But for an elite few, the load can be increased and the workout can still be completed in a reasonable time frame. Recently while at the Ranch, Graciano Rubio took on the benchmark at 225 lb.
WATCH
Bent Over Barbell Row 6-6-6-6
Bent Over Barbell Row 6-6-6-6
Bent Over Barbell Row 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.