Category: Pre Workout / Skill

Overhead Squat 2-2-2-2 & 25-20-15-10-5: Run, Overhead Squats, and Box Jumps

Overhead Squat 2-2-2-2

Overhead Squat 2-2-2-2

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

BTWB

25-20-15-10-5: Run, Overhead Squats, and Box Jumps

25-20-15-10-5 reps, for time of:
Run 200m
Overhead Squat (75/55)
Box Jump (24/20 in)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM & Team WOD Pt. 2: Partner Runs and Push Press & Solo WOD Pt. 2: Runs and Push Press

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Team WOD Pt. 2: Partner Runs and Push Press

For time:
Partner Run, 400m
50 Push Press (95/65)
Run (Backwards), 200m
40 Push Press
Partner Run, 400m
30 Push Press
Run (Backwards), 200m

BTWB

Solo WOD Pt. 2: Runs and Push Press

For time:
Run 400m
25 Push Press (95/65)
Backward Run 200m
20 Push Press
Run 400m
15 Push Press
Backward Run 200m

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 5-5-5 & AMRAP 15 mins: Air Squats, Ball Slams, and Deadlifts

Deadlift 5-5-5

Deadlift 5-5-5

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

BTWB

AMRAP 15 mins: Air Squats, Ball Slams, and Deadlifts

Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Ball Slams (30/20)
10 Deadlifts (225/155)

BTWB

Photo by @snoridgecrossfit

Results

4 RFQ: Bench Press and Single Arm DB Rows & AMRAP 12 mins: Row, Hand Release Push-ups, and Sit-ups

4 RFQ: Bench Press and Single Arm DB Rows

4 rounds for quality of:
5 Bench Press, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Rest 2 mins

BTWB

AMRAP 12 mins: Row, Hand Release Push-ups, and Sit-ups

Complete as many rounds as possible in 12 mins of:
15/12 Row Calories
10 Hand Release Push-ups
15 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Overhead Squat 4-4-4-4 & Pt. 1: 7 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Burpees & Pt. 2: AMReps 1 min: Muscle-ups

Overhead Squat 4-4-4-4

Overhead Squat 4-4-4-4

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

BTWB

Pt. 1: 7 RFT: Sumo Deadlift High-pulls, Overhead Squats, and Burpees

7 rounds for time of:
7 Sumo Deadlift High-pulls (95/65)
7 Overhead Squats (95/65)
7 Burpees

BTWB

Pt. 2: AMReps 1 min: Muscle-ups

As many reps as possible in 1 min of:
Muscle-up

*Scale to strict PU or BMU

BTWB

Photo by @snoridgecrossfit

Results

Shoulder Press 2-2-2-2 & 4 RFT: Med Ball Cleans, Push Jerks and Toes-to-bars

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

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

BTWB

4 RFT: Med Ball Cleans, Push Jerks and Toes-to-bars

4 rounds for time of:
15 Medicine Ball Cleans (20/14)
12 Push Jerks (115/75)
9 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Snatch 3-3-2-2-1-1-1 & 3 RFT: Rows and Power Snatches

Snatch 3-3-2-2-1-1-1

Snatch 3-3-2-2-1-1-1

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

BTWB

3 RFT: Rows and Power Snatches

3 rounds for time of:
Row 750m
10 Power Snatches (135/95)
Rest 2 mins

BTWB

Photo by @snoridgecrossfit

How to Watch the 2024 CrossFit Open 24.2

Dave Castro’s 24.2 CrossFit Open Hint is a Chess Pawn

CrossFit Open Workout 24.1 Livestream Numbers Surpass 2023 Figures

Results

Front Squat 4-3-2 & AMRAP 14 mins: C2B Pull-ups, Hand Release Push-ups, and Goblet Squats

Front Squat 4-3-2

Front Squat 4-3-2

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

BTWB

AMRAP 14 mins: C2B Pull-ups, Hand Release Push-ups, and Goblet Squats

Complete as many rounds as possible in 14 mins of:
4 Chest-to-bar Pull-ups
8 Hand Release Push-ups
12 Goblet Squats (53/35)

BTWB

Photo by @snoridgecrossfit

Watch Kara Saunders and Kristin Holte Do CrossFit Open 24.1

Watch Noah Ohlsen & Chandler Smith Take on 24.1 Side-by-Side

Results

Results cont