Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls, 20/14 lbs
25 Single Under Crossovers
Category: Daily WOD
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers & Pt.2: E3MOM for 15 mins: Front Squat
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls (20/14)
25 Single Under Crossovers
* Scale Crossovers to 25 Single Unders or Practice. After first successful cross each jump = 1 rep (same as Quarterfinal standard)
Pt.2: E3MOM for 15 mins: Front Squat
3 Front Squats, pick load
Every 3 mins for 15 mins.
* Share up to 3 per rack and begin immediately after Pt. 1. Each rack will have 3 minutes each interval for all to lift. Adjust loads as needed.
Photo by @snoridgecrossfit
New movement alert! Single Under Crossovers were introduced in the Quarterfinals for individuals this year. Watch the below video for some great progressions for both singles and doubles.
The Wall-ball Shot
“As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.”
From “Functionality & Wall Ball,” CrossFit Journal Issue 12, August 2003
Bench Press 1RM
Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Bench Press 1RM & 4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
4 rounds, 1 min per station, for max reps of:
Row Calorie
Power Snatch (75/55)
Ring Dip
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Age Group Semifinals Schedule Details & Scoring Tables Released
Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories & Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row
Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories
Complete as many rounds as possible in 20 mins of:
4 Double Dumbbell Devil Press (pick load)
8 Toes-to-bars
12/9 Row Calories
Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row
7 rounds for time of:
7 Dumbbell Devil Press (50/35)
Row 100m
7 Toes-to-bars
Row 100m
Photo by @snoridgecrossfit
Overhead Squat 5-5-5 & 3 RFT: Rows, Overhead Squats and Run
FQ: Muscle-up Skill Practice & Running Nate
Alt EMOM 10 mins: Row Cal and Deadlifts & FT: Double Unders, Sit-ups and Deadlifts
Alt EMOM 10 mins: Row Cal and Deadlifts
Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load
FT: Double Unders, Sit-ups and Deadlifts
For time:
50 Double Unders
50 AbMat Sit-ups
15 Deadlifts (225/155)
40 Double Unders
40 AbMat Sit-ups
12 Deadlifts
30 Double Unders
30 AbMat Sit-ups
9 Deadlifts
20 Double Unders
20 AbMat Sit-ups
6 Deadlifts
10 Double Unders
10 AbMat Sit-ups
3 Deadlifts
Photo by @snoridgecrossfit
Front Squat 4-3-2-1 & AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees
Front Squat 4-3-2-1
Front Squat 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees
As many reps as possible in 14 mins of:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 Lateral Burpee Over Bar
2 Power Cleans
2 Front Squats
2 Lateral Burpees Over Bar
3 Power Cleans
3 Front Squats
3 Lateral Burpees Over Bar
…
Continue adding 1 rep each round to each movement until time expires.
Photo by @snoridgecrossfit
Shoulder Press 3-2-1-1-1 & AMRAP 12 mins: Pull-ups, Push Press, and Air Squats
Shoulder Press 3-2-1-1-1
Shoulder Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull-ups, Push Press, and Air Squats
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Push Press (75/55)
15 Air Squats
Photo by @snoridgecrossfit