Main Workout – Page 69 – SNORIDGE CROSSFIT

Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups & FGB Style: Row, Sit-ups, Push-up and Pull-ups

Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups

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

BTWB

FGB Style: Row, Sit-ups, Push-up and Pull-ups

3 rounds, 1 min per station, of:
Row (calories)
AbMat Sit-up
Push-up (hand release)
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Individual Quarterfinal Floor Plans Have Been Released

NOBULL is getting some big media love in Fortune magazine.

Five Key Takeaways from CrossFit’s First 2022 Affiliate Town Hall

CrossFit’s general manager of Sport, Justin Bergh, spoke about the ways CrossFit as a sport provides affiliates brand recognition and advertisement opportunities. Bergh highlighted current sport priorities that include: expansion of global audience and content— specifically in South America and Europe, selecting partnerships that benefit affiliates directly, preserving the Games as a competition that produces the “Fittest on Earth”, and using broadcast messaging and reach to steer fans of the sport into local gyms.

As part of the preservation of the Games, Bergh officially announced that Adrian Bozman will be leading programming for the 2022 CrossFit Games.

Results

Results cont

Squat Clean 1-1-1-1-1 & 21-15-9-6: Squat Cleans and Ring Dips

Squat Clean 1-1-1-1-1

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

BTWB

21-15-9-6: Squat Cleans and Ring Dips

21-15-9-6 reps, for time of:
Squat Clean (95#/65#)
Ring Dip

BTWB

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!

2022 Games Central Ep. 03.17: CrossFit Open Winners

Results

Results cont

Team WOD: Burpees, Kettlebell Swings, Wall Balls & Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees

Team WOD: Burpees, Kettlebell Swings, Wall Balls

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.

BTWB

Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees

25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (53#/35#)
Burpee

BTWB

Photo by @robcwilson @snoridgecrossfit

2022 CrossFit Games Individual Quarterfinals: Everything You Need to Know About Cutoffs and Beyond

Results

Team WOD: Burpees, Kettlebell Swings, Wall Balls

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.

BTWB

FQ: Handstand Push-up and Handstand Walk Practice & FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-ups

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice

BTWB

FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-ups

For 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

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & Opt. 1: 4 RF-ME: Row Calories and Muscle-ups or Opt. 2: 4 RF-ME: Row Calories and Pull-ups

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks

BTWB

Opt. 1: 4 RF-ME: Row Calories and Muscle-ups

4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups

BTWB

Opt. 2: 4 RF-ME: Row Calories and Pull-ups

4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

Where Does Mal O’Brien’s Open Performance Rank All-Time?

Results

Snatch + Overhead Squat 1-1-1-1-1 & 10 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Toes-to-bars

Snatch + 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

BTWB

10 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Toes-to-bars

10 rounds for time of:
5 Sumo Deadlift High-pulls (95#/65#)
5 Overhead Squats (95#/65#)
5 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 1-1-1-1 & AMRAP 14 mins: Box Jumps, Push-ups and Double Unders

Bench Press 1-1-1-1

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

BTWB

AMRAP 14 mins: Box Jumps, Push-ups and Double Unders

Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Has the CrossFit Open Entered a New Era?

Mayhem Libertad and Four Other Argentinian Teams Disqualified

Results

Results cont

Power Clean + Hang Power Clean + Jerk 1-1-1-1-1 & 12 RFT: Wall Balls and Clean & Jerks

Power Clean + Hang Power Clean + Jerk 1-1-1-1-1

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

BTWB

12 RFT: Wall Balls and Clean & Jerks

12 rounds for time of:
9 Wall Balls (20#/14#)
1 Clean & Jerk, pick load
* Use mats

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups & Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-ups

Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups

As a team of 2 complete 2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups (25#/15#)
40 Handstand Push-ups
* As a team of 2 alternate work/rest

BTWB

Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results