Category: Main Workout

12-9-6: Snatches and Burpee Box Jump Overs

12-9-6 reps, for time of:
Snatch (135#/95#)
Burpee Box Jump Over (24″/20″)”

Time cap: 9 mins

* Squat or Power. Must face box on BBJO.

Photo by @robcwilson @snoridgecrossfit

Today’s workout is a lighter and shorter variation on Quarterfinals Test 5. Making the load lighter and the burpee box jump overs a normal height while keeping a time cap will get the same stimulus as the Games version. This allows everyone a shot at managing a moderately heavy barbell and burpee sprint.

Quarterfinals Test 4: Front Squat 4RM & 10 RFT: C2B Pull-ups, Push-ups and Air Squats

Quarterfinals Test 4: Front Squat 4RM

For max load:
4 rep max Front Squat

Time cap: 20 mins

10 RFT: C2B Pull-ups, Push-ups and Air Squats

10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
15 Air Squats
* Scale C2B to kipping pull-ups or ring rows

Quarterfinals: Five Key Takeaways

Photo by @robcwilson @snoridgecrossfit

Quarterfinals are complete and both Coaches Jules and Reid did an outstanding job navigating 5 tough WOD’s over three days. Both finished around the 50th percentile of the individual Quarterfinals field which is very impressive!

Team WOD: 4 RFT: Double Unders, Thrusters and Toes-to-bars & Solo WOD: FT: Thrusters, Toes-to-bars and Double Unders

Team WOD: 4 RFT: Double Unders, Thrusters and Toes-to-bars

As a team of 2 complete 4 rounds for time of:
80 Double Unders
40 Thrusters (65#/45#)
20 Toes-to-bars
* As a team of 2 split split work/rest

Solo WOD: FT: Thrusters, Toes-to-bars and Double Unders

For time:
10 Thrusters (95#/65#)
10 Toes-to-bars
50 Double Unders
10 Thrusters
10 Toes-to-bars
40 Double Unders
10 Thrusters
10 Toes-to-bars
30 Double Unders
10 Thrusters
10 Toes-to-bars
20 Double Unders
10 Thrusters
10 Toes-to-bars
10 Double Unders

Tia’s Open Win Adds Missing Piece to Her Legacy

Photo by @robcwilson @snoridgecrossfit

Team WOD Options are back for Saturday classes. There will be both a solo and a Team version on most (not all) Saturday’s. Each person on a team will still have their own individual spots and equipment.

Women’s Quarterfinal Test 1: Fantasy Matchup—Pearce, Wells, Toomey-Orr, and Holte

Back Squat 2-2-2 & FT: Rows, Handstand Push-ups, Rope Climbs

Back Squat 2-2-2

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

FT: Rows, Handstand Push-ups, Rope Climbs

For time:
Row 1000m
15 Handstand Push-ups
3 Rope Climbs
Row 750m
12 Handstand Push-ups
2 Rope Climbs
Row 500m
9 Handstand Push-ups
1 Rope Climb
* Sub 2 Supine RC for each Rope Climb (6/4/2 – start and end on the floor = 1 Supine RC)

View complete workout details

Photo by @robcwilson @snoridgecrossfit

Rope Climbs are back! Excited to put these back into programming. Remember no climbing allowed unless your shins are covered.

The Quarterfinals have begun. Both Reid and Jules have through Sunday at noon to complete all 5 events. We wish them the best of their fitness and may the Gods be ever in their favor!

2021 Individual Quarterfinal Tests:

2021 CrossFit Individual Quarterfinals Test Descriptions

Results Cont

Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats

For time:
18 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
14 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
10 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups

Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats & Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats

For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups

Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups

5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups
* Choose Option 1 (Ring MU) or 2 (Pull-up)

Photo by @robcwilson @snoridgecrossfit

Choose your own adventure day!

Overhead Squat 3-2-2-1-1-1 & Jeremy

Overhead Squat 3-2-2-1-1-1

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

Jeremy

21-15-9 reps, for time of:
Overhead Squat (95#/65#)
Burpee

Photo by @robcwilson @snoridgecrossfit

Tomorrow the Quarterfinal WOD’s for Coach Jules and Coach Reid will be announced!

Here’s the Quarterfinals Event Layouts and equipment list

Bench Press 2-2-2 & Run: Interval Ladder & FQ: Alternating Single Leg V-ups and Hollow Rocks

Bench Press 2-2-2

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

Run: Interval Ladder

Each for time:
Run 800m
Run 400m
Run 200m
Run 400m
Run 800m

Rest 2 mins between efforts.
* Allow for ~22 minutes for this portion. Note time at each rest interval. Record time for each round (do math) during rest or use a stop watch.

FQ: Alternating Single Leg V-ups and Hollow Rocks

For quality:
20 Alternating Single Leg V-ups
20 Hollow Rocks

Toomey-Orr and Adler Win the 2021 NOBULL CrossFit Open

Photo by @robcwilson @snoridgecrossfit

Proper Bench Technique

The Strict Chest-to-Bar Pull-Up

Wittman

7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com

21.3 and 21.4 Workout Analysis

Photo by @robcwilson @snoridgecrossfit

Quarterfinals Preview: Europe