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.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Bench Press 4-4-4-4 & Bent Over Barbell Row 8-8-8 & Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees
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.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95/65)
10 Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit
Roman Khrennikov and Patrick Vellner to Duke it Out in New Jersey for 23.2
Back Squat 6RM
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Back Squat 6RM & 5 RFT: Deadlifts, Back Squats, and Pull-ups
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
5 RFT: Deadlifts, Back Squats, and Pull-ups
5 rounds for time of:
10 Deadlifts (135/95)
10 Back Squats (135/95)
10 Pull-ups
Photo by @snoridgecrossfit
How to Watch Open Announcement 23.2
VIDEO: Annie Thorisdottir Improves by 41 Reps from 14.4 to 23.1
VIDEO: Roman Khrennikov Sets New World Record with 306 Reps in CrossFit Open Workout 23.1
Shoulder Press 2-2-2 & AMRAP 10 mins: Push Press and Box Jump Overs
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Push Press and Box Jump Overs
Complete as many rounds as possible in 10 mins of:
10 Push Press (115/75)
10 Box Jump Overs (24/20)
Photo by @snoridgecrossfit
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: Hang Power Snatch & Alt EMOM 15 mins: Power Snatches, Wall Balls and Row Cal
Alt EMOM 15 mins: Power Snatches, Wall Balls and Row Cal
Every 1 min for 15 mins, alternating between:
10 Power Snatches, pick load
10 Wall Balls, pick load
12/10 Row Calories
Photo by @snoridgecrossfit
EMOM for 8 mins: Hang Power Snatch
Shoulder Press 4-4-4 & AMRAP 15 mins: Push Press, Sit-ups and Run
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Push Press, Sit-ups and Run
Complete as many rounds as possible in 15 mins of:
5 Push Press (115/85)
15 AbMat Sit-ups
Run 200m
Photo by @snoridgecrossfit
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.