Category: Pre Workout / Skill

Bench Press 7-7-7 & FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double Unders

Bench Press 7-7-7

Bench Press 7-7-7

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

BTWB

FT: 3 x Round Repeats of HSPU, DB Hang Power Cleans and STO, and Double Unders

For time:
3 rounds of:
7 Strict Handstand Push-ups
7 Dumbbell Hang Power Cleans (50#/35#)
35 Double Unders
— then —
Rest 1 min
— then —
3 rounds of:
7 Handstand Push-ups
7 Dumbbell Shoulder-to-Overheads (50#/35#)
35 Double Unders

* Time Cap 9 min. Scale accordingly to not get capped.

BTWB
Photo by @robcwilson @snoridgecrossfit

Hang Squat Clean + Front Squat 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters and Rope Climbs

Hang Squat Clean + Front Squat 1-1-1-1-1

Hang Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

AMRAP 16 mins: Run, Thrusters and Rope Climbs

Complete as many rounds as possible in 16 mins of:
Run 200m
10 Thrusters (95#/65#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish each rep on floor)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Hang Power Snatch 3-3-3-3-3 & 6 RFT: Burpees, Kettlebell Swings and Toes To Bars

Hang Power Snatch 3-3-3-3-3

Hang Power Snatch 3-3-3-3-3

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

BTWB

6 RFT: Burpees, Kettlebell Swings and Toes To Bars

6 rounds for time of:
10 Burpees
10 Kettlebell Swings (70#/53#)
10 Toes To Bars

BTWB
Photo by @robcwilson @snoridgecrossfit

Quarterfinal Video Review Concludes Today, Invites Out Next But Selection Process Unknown

Results

Results cont

Push Press 10-8-6-4-2 & Run: 10x 200m, every 3 mins

Push Press 10-8-6-4-2

Push Press 10-8-6-4-2

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

BTWB

Run: 10x 200m, every 3 mins

Go every 3 mins:
Run: 10x 200m

Each for time.
* Go on 0, 3, 6, 9, 12… up to 27 min for last interval.

BTWB

Photo by @robcwilson @snoridgecrossfit

Give CrossFit a Big Win for Introducing Quarterfinals, say Athletes, Coaches, and Gym Owners

Results

Results cont

Weighted Strict Pull-up 3-3-3-3-3 & FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

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

BTWB

FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
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

Hari James: From Athlete to Actress

Lifting: Deadlifts and Dumbbell Bent Over Rows & AMRAP 12 mins: Run and Deadlifts

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set

BTWB

AMRAP 12 mins: Run and Deadlifts

Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts
* Choose Load that you can touch and go all 5

BTWB

Photo by @robcwilson @snoridgecrossfit

How Did 2020 Games Athletes Fare on the Four Rep Max Front Squat Test in Quarterfinals?

Results

Results cont

E2MOM for 10 mins: Squat Snatch & 12-9-6: Snatches and Burpee Box Jump Overs

E2MOM for 10 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 10 mins.

BTWB

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.

BTWB

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.

Results

Results cont

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

BTWB

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

BTWB
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!

Quarterfinals: Five Key Takeaways

Results

Results cont

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

Back Squat 2-2-2

Back Squat 2-2-2

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

BTWB

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)

BTWB

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:

View complete workout details

2021 CrossFit Individual Quarterfinals Test Descriptions

Results

Results Cont

SNORIDGE CROSSFIT