Category: Main Workout

E2MOM for 10 mins: Handstand Walk 20 ft & Pt. 1: 2022 CrossFit Games AGQ Workout 3 & Pt. 2: EMOM for 7 mins: Squat Clean Thruster

E2MOM for 10 mins: Handstand Walk 20 ft

Go Every 2 mins:
Handstand Walk: 5x 20 ft

Each for time.
Rest as needed between efforts.

BTWB

Pt. 1: 2022 CrossFit Games AGQ Workout 3

Complete as many rounds as possible in 10 mins of:
1 Rope Climb, 15 ft
2 Shuttle Runs, 50 ft
2 Rope Climbs, 15 ft
4 Shuttle Runs, 50 ft
3 Rope Climbs, 15 ft
6 Shuttle Runs, 50 ft
…
Continue adding 1 Rope Climb rep and 2 Shuttle Run reps each round until time expires.

BTWB

Pt. 2: EMOM for 7 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 7 mins.

BTWB

Photo by @snoridgecrossfit

Three Hand Positions to Improve Handstands

Results

Snatch + Overhead Squat 1-1-1-1-1 & FT: Row Cal and Squat Snatch

Snatch + Overhead Squat 1-1-1-1-1

Snatch + Overhead Squat 1-1-1-1-1

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

BTWB

FT: Row Cal and Squat Snatch

For time:
40/30 Row Calories
20 Squat Snatches, pick load
40/30 Row Calories

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 4-4-4-4 & 5 RFT: Muscle-ups, Sumo Deadlift High-pulls, and Double Unders

Bench Press 4-4-4-4

Bench Press 4-4-4-4

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

BTWB

5 RFT: Muscle-ups, Sumo Deadlift High-pulls, and Double Unders

5 rounds for time of:
3 Muscle-ups
12 Sumo Deadlift High-pulls (95/65)
30 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 12RM & Alt EMOM 18 mins: Burpees, Med Ball Cleans, and Run & Jordan Challenge (Week 1)

Back Squat 12RM

Record your best Back Squat 12 rep max lift.

Only include the heaviest 12 rep, do not include sets prior to it.

BTWB

Alt EMOM 18 mins: Burpees, Med Ball Cleans, and Run

Every 1 min for 18 mins, alternating between:
10 Burpees
12 Medicine Ball Cleans, 20/14 lbs
Run, 100 m

BTWB

Jordan Challenge (Week 1)

6 rounds for time of:
10 Burpees
12 Medicine Ball Cleans (20/14)
Run 200m

BTWB

Photo by @snoridgecrossfit

What is the “Jordan Challenge Event”?

You vs. Jordan.  The JBone. Test your fitness against this supremely overconfident athlete in the Workout of the Day.

Can you beat him? Likely.

Will you be able to do it without “a lot of people” saying you cheated? Unlikely.

Each Monday at 4pm during the month of June 1 person can opt to sign up to challenge Jordan in the WOD.

Results

Results cont

Team WOD: AMRAP Clean & Jerk Ladder & Solo WOD: AMReps 20 mins: Clean & Jerk Ladder

Team WOD: AMRAP Clean & Jerk Ladder

As a Team of 2; complete as many reps as possible in 20 minutes of:

30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/125#)

* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.

Score total reps as a team.

BTWB

Solo WOD: AMReps 20 mins: Clean & Jerk Ladder

As many reps as possible in 20 mins of:
15 Clean & Jerks (135/95)
Rest 1 min
15 Clean & Jerks (155/105)
Rest 1 min
15 Clean & Jerks (185/125)
Rest 1 min
15 Clean & Jerks (225/145)
Rest 1 min
15 Clean & Jerks (245/155)
Rest 1 min
15 Clean & Jerks (265/165)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP Clean & Jerk Ladder

Team WOD: AMRAP Clean & Jerk Ladder

As a Team of 2; complete as many reps as possible in 20 minutes of:

30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/125#)

* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.

Score total reps as a team.

BTWB

Snatch Balance 3-2-1-1-1 & AMRAP 15 mins: Wall Balls, Box Jumps, and Bar Muscle-ups

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

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

BTWB

AMRAP 15 mins: Wall Balls, Box Jumps, and Bar Muscle-ups

Complete as many rounds as possible in 15 mins of:
12 Wall Balls (20/14)
8 Box Jumps (30″/24″)
4 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

Results

Back Rack Alternating Reverse Lunge 6-6-6-6 & FT: Row Cal and Walking Lunges

Back Rack Alternating Reverse Lunge 6-6-6-6

Back Rack Alternating Reverse Lunge 6-6-6-6

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

BTWB

FT: Row Cal and Walking Lunges

For time:
27/21 Row Calories
Walking Lunge 25m
24/18 Row Calories
Walking Lunge 25m
21/15 Row Calories
Walking Lunge 25m
18/12 Row Calories
Walking Lunge 25m
15/9 Row Calories
Walking Lunge 25m

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 6-6-6-6 & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups, and Burpees

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

BTWB

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups, and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53/35)
60 Sit-ups
70 Burpees

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT