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.
Category: Pre Workout / Skill
Bench Press 4-4-4-4 & Alt EMOM 18 mins: Wall Balls, Burpees and Ring Dips
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.
Alt EMOM 18 mins: Wall Balls, Burpees and Ring Dips
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
10 Burpees
5 Ring Dips
Photo by @robcwilson @snoridgecf
E2MOM for 10 mins: Power Snatch
E2MOM for 10 mins: Power Snatch & FT: Row Buy-In then Power Snatch and Sumo Deadlift High-pulls
FT: Row Buy-In then Power Snatch and Sumo Deadlift High-pulls
For time:
Row 1000m
— then —
18 Power Snatches (75#/55#)
18 Sumo Deadlift High-pulls (75#/55#)
15 Power Snatches
15 Sumo Deadlift High-pulls
12 Power Snatches
12 Sumo Deadlift High-pulls
9 Power Snatches
9 Sumo Deadlift High-pulls
Photo by @robcwilson @snoridgecrossfit
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Tune into the Games site this Thursday for 22.2 Live announcement!
Tempo Back Squat 3-3-3-3
Tempo Back Squat 3-3-3-3
Tempo Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
Tempo Back Squat 3-3-3-3 & AMRAP 12 mins: Pull-ups, Med Ball Cleans, and Sit-ups
Tempo Back Squat 3-3-3-3
Tempo Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
AMRAP 12 mins: Pull-ups, Med Ball Cleans, and Sit-ups
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Medicine Ball Cleans (20#/14#)
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Deadline is Monday to make up 22.1 by 5pm PST and to register for the 2022 CrossFit Open! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Submit your score NLT 5pm PST to the Games site! Scores are on the Friday post under Results.
VIDEO: Rich Froning’s WHOOP Data During 22.1
CrossFit Open Announcement 22.2 Match-Ups Feature Young Guns and the Future of the Sport
Team WOD: 12 Min to find a 1RM Clean & Jerk & Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Team WOD: 12 Min to find a 1RM Clean & Jerk
As a team of 2 take 12 minutes to find:
1RM Clean and Jerk
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power; Split or Push
Post total weight/loads lifted as a team.
Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
Complete as many rounds as possible in 16 mins of:
5 Clean & Jerks, 115/75 lbs
10 Burpees
5 Front Squats, 115/75 lbs
* As a team of 2. Alternate each movement.
Team WOD: 12 Min to find a 1RM Clean & Jerk & Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats & Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees
Team WOD: 12 Min to find a 1RM Clean & Jerk
As a team of 2 take 12 minutes to find:
1RM Clean and Jerk
12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power; Split or Push
Post total weight/loads lifted as a team.
Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats
As a team of 2 complete as many rounds as possible in 16 mins of:
5 Clean & Jerks (115#/75#)
10 Burpees
5 Front Squats (115#/75#)
* Alternate each movement.
Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees
Complete as many rounds as possible in 15 mins of:
3 Clean & Jerks (115#/75#)
5 Burpees
3 Front Squats (115#/75#)
5 Burpees
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Deadline is Monday to make up 22.1 by 5pm PST and to register for the 2022 CrossFit Open! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Submit your score NLT 5pm PST to the Games site! Scores are on the Friday post under Results.
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats
Alt EMOM 16 mins: Row Calories and Strict Pull-ups
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
3 RFT: Rows, Hang Power Cleans, and Air Squats
3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Today the 2022 CrossFit Open kicks off! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35
Logistics:
- Starts Feb. 24th through Mar. 14th
- Cost $20
- We will program the 2022 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open
- Athletes will take turns working out and judging each other for all Friday Classes
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.
I’m registered, what next?
- You must sign up for a class time in MindBody
- You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)
Score total reps.
* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep
* Scaled DB is 35#/20# and step ups are allowed