Pre Workout / Skill – Page 62

EMOM for 8 mins: Squat Snatch & FT: Row Cal and Squat Snatches

EMOM for 8 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

FT: Row Cal and Squat Snatches

For time:
42 Row Calories
21 Squat Snatches (95#/65#)
30 Row Calories
15 Squat Snatches
18 Row Calories
9 Squat Snatches
12 Row Calories
6 Squat Snatches

BTWB

Photo by @snoridgecrossfit

Events:

Memorial Day Murph – 5/30 Monday
- Classes will be 8:30, 9:30, 10:30am
- All other classes cancelled
- We will make sure we fit you in! Sign-up required!
- Variations to choose: Murph, 1/2 Murph, 1/4 Murph
Benchmark Week – Tuesday 5/31 through Saturday 6/4. We will program one classic CrossFit benchmark workout each day. Stay tuned!

This weekend, the live Semifinals continue May 27-29 with the Mid-Atlantic CrossFit Challenge in Knoxville, Tennessee, and CrossFit Fittest in Cape Town, in Stellenbosch University, Stellenbosch, South Africa.

Check out livestreams of the Mid-Atlantic CrossFit Challenge and the Fittest in Cape Town throughout the weekend on the CrossFit Games site and in the CrossFit Games App.

Mid-Atlantic CrossFit Challenge Day 1
Mid-Atlantic CrossFit Challenge Day 2
Mid-Atlantic CrossFit Challenge Day 3

Results

Complex: Cleans, Front Squats, and Jerks: 1-1-1 & 10 RFT: Run and Rope Climbs

Complex: Cleans, Front Squats, and Jerks: 1-1-1

1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]

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

BTWB

10 RFT: Run and Rope Climbs

10 rounds for time of:
Run 100m
1 Rope Climb

BTWB

Photo by @snoridgecf

Results

Results cont

Bench Press 10-8-6-4 & AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips

Bench Press 10-8-6-4

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

BTWB

AMRAP 16 mins: Double Unders, Deadlifts, Toes-to-bars, and Ring Dips

Complete as many rounds as possible in 16 mins of:
24 Double Unders
12 Deadlifts (155#/105#)
8 Toes-to-bars
6 Ring Dips

BTWB

Photo by @snoridgecf

Results

Back Squat 1-1-1 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Back Squat 1-1-1

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

BTWB

FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (45#/35#)
30 Chest-to-bar Pull-ups

BTWB

Photo by @snoridgecrossfit

What Did We Learn from Syndicate Crown, CrossFit’s Centerpiece Semifinal?

Results

Results cont

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1 & 5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1

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

BTWB

5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run

5 rounds, each round for time, of:
9 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
Run 100m

Rest 1 min between each round.

Photo by @robcwilson @snoridgecrossfit

BTWB

Results

Deadlift 5-4-3-2 & FT: Deadlifts, Muscle-ups, Air Squats

Deadlift 5-4-3-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go

BTWB

FT: Deadlifts, Muscle-ups, Air Squats

For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Ring MU Scale to 12 Ring Dips or 6 BMU per round

Photo by @robcwilson @snoridgecrossfit

BTWB

2022 Syndicate Crown Semifinal: Day 1 Takeaways

Results

Results cont

Seated Dumbbell Shoulder Press 8-8-8-8 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & FT: Wall Walks, Toes-to-bars, Box Jumps

Seated Dumbbell Shoulder Press 8-8-8-8

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

BTWB

Bent Over Single Arm Dumbbell Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Seated Press. 8 reps each arm per set.

BTWB

FT: Wall Walks, Toes-to-bars, Box Jumps

For time:
5 Wall Walks
25 Toes-to-bars
30 Box Jumps (24″/20″)
5 Wall Walks
30 Box Jumps
25 Toes-to-bars
5 Wall Walks

* Wall Walk/Climb: Start with toes and chest on the deck, walk feet up the wall until chest touches the wall, and then descend back to start position.

Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep

Photo by @robcwilson @snoridgecrossfit

BTWB

Semifinals start this Friday!

This weekend, the top athletes and teams from Quarterfinals will go head-to-head in three live Semifinal events: the Torian Pro, the CrossFit Lowlands Throwdown, and the Syndicate Crown.

If you are watching the events from home, check out livestreams of all three events throughout the weekend on the CrossFit Games site.

2022 CrossFit Games Semifinals Schedule

Results

Back Squat 3-3-3 & AMRAP 12 mins: Run and Back Squats

Back Squat 3-3-3

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

BTWB

AMRAP 12 mins: Run and Back Squats

Complete as many rounds as possible in 12 mins of:
Run 200m
12 Back Squats (135#/95#)
* Take barbell from ground

Photo by @robcwilson @snoridgecrossfit

BTWB

Results

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Handstand Push-ups & FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

Alt EMOM 10 mins: Strict Pull-ups and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups

BTWB

FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch (50#/35#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit

BTWB

HSPU and You: Master the Movement

Whether you are building strength in the strict form or learning a kipping handstand push-up after acquiring the appropriate strength, remember that gymnastics is a process. Think of building mechanics, consistency, and then intensity as we are taught in CrossFit methodology, and be patient. Gymnastics is a long game in which patience is rewarded. ~ www.crossfit.com

Results

Results cont