Back Squat 10RM
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
Category: Daily WOD
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings & Solo WOD: AMRAP 12 mins: Row Cal, Thrusters, and KB Swings
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
Solo WOD: AMRAP 12 mins: Row Cal, Thrusters, and KB Swings
Complete as many rounds as possible in 12 mins of:
10 Row Calories
8 Thrusters (45#/33#)
8 Kettlebell Swings (53#/35#)
Photo by @snoridgecrossfit
Team SRCF Athlete Count for the 2023 CrossFit Games Open: 20
Logistics:
- Starts Feb. 16th through Mar. 6th
- Cost $20 when you register
- We will program the 2023 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open!
- Athletes will take turns working out and judging each other for all Friday Classes
- All AM Classes plus PM Friday class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.
I’m registered, what next?
- Sign up for a class time in MindBody
- Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
Alt EMOM 10 mins: Double Unders and Handstand Hold Practices & AMRAP 14 mins: Alt DB Snatches, Toes-to-bars, and Row
Alt EMOM 10 mins: Double Unders and Handstand Hold Practices
Every 1 min for 10 mins, alternating between:
Double Under, 30 secs
Handstand Hold Practice, 30 secs
AMRAP 14 mins: Alt DB Snatches, Toes-to-bars, and Row
Complete as many rounds as possible in 14 mins of:
12 Alternating Dumbbell Snatches (50#/35#)
6 Toes-to-bars
Row 250m/200m
Photo by @snoridgecrossfit
CrossFit Seminar Staff trainers Alex Gowers, Nuno Costa, and Todd Occhiuto complete today’s skill work.
Gowers offers some tips for success in today’s workout:
“As I walk, I’m trying to push my hand straight down into the ground. (I’m) trying to create as much force and stability to the shoulders … rather than reaching out in front.”
Alt EMOM 10 mins: Double Unders and Handstand Hold Practices
Alt EMOM 10 mins: Double Unders and Handstand Hold Practices
Every 1 min for 10 mins, alternating between:
Double Under, 30 secs
Handstand Hold Practice, 30 secs
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & Incredible Hulk
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Incredible Hulk
Complete as many rounds as possible in 20 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Photo by @snoridgecrossfit
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-4-2 & 5 RFT: Deadlifts, Run, and Push-ups
Deadlift 6-4-2
Deadlift 6-4-2
Deadlift 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Snatch Balance 1-1-1-1-1 & AMRAP 8 mins: Squat Snatches and Double Unders
Snatch Balance 1-1-1-1-1
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Squat Snatches and Double Unders
Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders
Photo by @snoridgecrossfit
Team SRCF Athlete Count for the 2023 CrossFit Games Open: 17
Logistics:
- Starts Feb. 16th through Mar. 6th
- Cost $20 when you register
- We will program the 2023 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
- All AM Classes plus PM Friday class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”. No exceptions.
I’m registered, what next?
- You must sign up for a class time in MindBody
- You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- You will enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!