Pre Workout / Skill – Page 44

Strict Pull-ups 5-5-ME & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

Strict Pull-ups 5-5-ME

Rest as needed between sets.

FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

For time:
10 Burpee Muscle Ups
30 Kettlebell Swings (Pick load)
100 Double Unders
30 Kettlebell Swings
10 Burpee Muscle Ups

* MU are Ring MU. Sub 15 Burpee Pull-ups for 10 Burpee MU.

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

11/21 Mon – 11/22 Tues: Regular schedule
11/23 Wednesday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
11/24 Thursday: Closed
11/25 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
11/26 Saturday: Regular schedule

Results

Results cont

Overhead Squat 5-5-5 & 21-15-9: Sumo Deadlift High Pulls and Overhead Squats

Overhead Squat 5-5-5

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

BTWB

21-15-9: Sumo Deadlift High Pulls and Overhead Squats

21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

11/21 Mon – 11/22 Tues: Regular schedule
11/23 Wednesday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
11/24 Thursday: Closed
11/25 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
11/26 Saturday: Regular schedule

2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event

Results

Results cont

EMOM for 6 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 6 mins.

BTWB

EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges

EMOM for 6 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 6 mins.

BTWB

5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges

5 rounds for time of:
50 Single Unders
Farmer Carry (Pick load, 50m)
25 AbMat Sit-ups
Single Arm Dumbbell Overhead Walking Lunge (Pick load, 15m)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift: 6RM

Find your Deadlift 6 Rep Max.

BTWB

Ralph

4 rounds for time of:
8 Deadlifts (250#/175#)
16 Burpees
3 Rope Climbs, 15 ft
Run 600m

British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. ~ www.crossfit.com

BTWB

Photo by @snoridgecrossfit

Results

Power Clean 3-2-2-1-1-1

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

BTWB

Power Clean 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Cleans

Power Clean 3-2-2-1-1-1

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

BTWB

AMRAP 10 mins: Run and Power Cleans

Complete as many rounds as possible in 10 mins of:
Run 100m
5 Power Cleans (155#/105#)

BTWB

Photo by @snoridgecrossfit

Stop Using This Cue for Butterfly Pull-Ups!

New for the 2023 season, @CrossFit will introduce a worldwide ranking system. This system will be similar to both professional tennis and professional golf ranking systems. Athletes will earn points based on their performance during the CrossFit Games season.

The previous two years of an athlete’s performance in the Open, Quarterfinals, Semifinals, and Games will be used to calculate their ranking. Placing higher in these stages and advancing further in the season will earn them more points.

Results

Results cont