Pre Workout / Skill – Page 58

Front Squat 2-2-2 & Death By: DB Thrusters

Front Squat 2-2-2

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

Death By: DB Thrusters

Death By Dumbbell Thruster

With a continuously running clock perform:
1 Dumbbell Thruster (50#/35#) in the first 1 min
2 Dumbbell Thrusters in the second 1 min
3 Dumbbell Thrusters in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @snoridgecrossfit

2022 Last-Chance Qualifier Workouts Released

The Last-Chance Qualifier gives athletes who narrowly missed a spot at the Semifinals one more chance to make it to this year’s CrossFit Games in Madison. Athletes will have from Wednesday through Friday to complete the four workouts. At the close of competition, the top two men and top two women will receive a ticket to the Games.

The LCQ workouts are designed to separate the very, very good from the best, but don’t be surprised to see renditions of them as Workouts of the Day this week.

Results

Shoulder Press 7-7-7

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

BTWB

Shoulder Press 7-7-7 & FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal

Shoulder Press 7-7-7

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

BTWB

FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal

5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
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 @snoridgecrossfit

4th of July Schedule (Monday 7/4):

5:30am class
9:30am class
10:30am class
All other class times cancelled that day (rest of week are normal hours)
Team and Solo WOD options for all classes

Results

Results cont

Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups

Squat Clean Thruster 1-1-1-1-1

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

BTWB

FT: Row Buy-In; Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bent Over Barbell Rows and Strict HSPU & AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings

Lifting: Bent Over Barbell Rows and Strict HSPU

Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set

BTWB

AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings

Complete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 3-3-3 & FT: Deadlifts and Runs

Deadlift 3-3-3

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

BTWB

FT: Deadlifts and Runs

For time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch & Checkout: Hollow Rocks: 50 Reps

E2MOM for 10 mins: Snatch

1 Snatch (pick load)

Every 2 mins for 10 mins.

BTWB

Chipper: Run, Muscle-ups, Squat Snatch

For time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.

BTWB

Checkout: Hollow Rocks: 50 Reps

For time:
50 Hollow Rocks

BTWB

Photo by @snoridgecrossfit

Results

Results cont

E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch

E2MOM for 10 mins: Snatch

1 Snatch, pick load

Every 2 mins for 10 mins.

BTWB

Chipper: Run, Muscle-ups, Squat Snatch

For time:
Run, 200 m
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
Run, 200 m
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
Run, 200 m
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
* Running "Amanda". Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.

BTWB