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Every 1 min for 10 mins, alternating between:
5 Barbell Good Mornings, pick load
3 Weighted Strict Pull-ups, pick load
* Use belt for weighted pull-ups or can hold a DB between your feet. Scale to strict pull-ups or supine ring row
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9-6: Squat Cleans and Ring Dips21-15-9-6 reps, for time of:
Squat Clean (95#/65#)
Ring Dip
Photo by @robcwilson @snoridgecrossfit
Congrats to Jules, Reid, and Bob T. for all advancing to their respective Quarterfinals from the Open! They will know their Workouts for the Online Quarterfinals soon!
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
As a team of 2 complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (53#/35#)
Burpee
Photo by @robcwilson @snoridgecrossfit
2022 CrossFit Games Individual Quarterfinals: Everything You Need to Know About Cutoffs and Beyond
Complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
For quality:
Handstand Push-up Practice
Handstand Walk Practice
FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-upsFor time:
Handstand Hold 3 mins
100 Air Squats
Handstand Walk 50m
100 Air Squats
30 Handstand Push-ups
* Accumulate HS Hold on wall for 3 minutes.
* Scale HS Walk to 50m Bear Crawl. Measure out 5 mats across middle (4ft. wide each mat) = 20 ft.
* Complete 8 one way trips across = 50m
Photo by @robcwilson @snoridgecrossfit
For quality:
Handstand Push-up Practice
Handstand Walk Practice
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Opt. 1: 4 RF-ME: Row Calories and Muscle-ups4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups
4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Snatch + Overhead Squat 1-1-1-1-1Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Hang + OHS
10 rounds for time of:
5 Sumo Deadlift High-pulls (95#/65#)
5 Overhead Squats (95#/65#)
5 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit