Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
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.
Category: Pre Workout / Skill
Tempo Back Squat 4-4-4-4 & FT: Row and Wall Balls
Tempo Back Squat 4-4-4-4
Tempo Back Squat 4-4-4-4
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.
FT: Row and Wall Balls
For time:
10 Row Calories
40 Wall Balls (20#/14#)
20 Row Calories
30 Wall Balls
30 Row Calories
20 Wall Balls
40 Row Calories
10 Wall Balls
Photo by @robcwilson @snoridgecrossfit
…1 day until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 33
How to Watch Open Announcement 22.1
The first live Open announcement of the Post-Dave Castro Era and the official start of the 2022 CrossFit Games season is coming in hot tomorrow on the official CrossFit YouTube channel.
Looking for clues as to what 22.1 is going to be? CrossFit dropped a hint on their Instagram, see if you can figure it out.
It’s officially official, Samuel Cournoyer, three times CrossFit Games athlete, will be joining none other than Rich Froning and Mayhem Freedom in the team competition.
Read the link above for insight on the difference between rowing for meters and calories and how it impacts performance in a workout.
Rowing for Meters Versus Calories
“When a row is measured in calories, it’s a different story for a CrossFit athlete, Dreissigacker said.
Peter Dreissigacker is the founder of the rowing company Concept2 Inc., a business he started with his brother Dick back in 1976.
Concept2’s ergometer monitor has a built-in algorithm that was designed to mimic the fluid resistance of a rowing shell going through water, Dreissigacker explained. This means a monitor on the meters setting — as opposed to the calories setting — forces a rower to work really, really hard to increase his or her speed, he said.
“That’s what happens when you’re in a boat. It’s because of the drag on the water. This means you put a whole lot more effort in and you go just a little bit faster.”
Thus, rowing 500 meters in 1:45 can make you feel like you’re going to die, while going just five seconds slower over the same distance barely hurts at all, he added.
When you’re competing in the sport of rowing, it makes sense to go as hard as you can because the only goal is to move the boat faster — or to get the best possible time on the ergometer — but using a rowing machine during a multi-modal CrossFit workout changes the game completely, Dreissigacker said.
“The way the ergometer is designed … throws a wrench into CrossFit competitions, as it has created this whole dilemma of ‘how hard do you go?’” Dreissigacker explained.”
What About Calories?
“If the work is done in calories, it’s not the same game as if it’s done in meters because the calories don’t have the same effect as the meters,” he said.
He added: “The calorie setting is about as scientific as we can be without plugging in all the individual factors, like body weight and metabolism speed. It ends up being a unit that resembles calories somewhat and is consistent for everyone.”
The calorie setting on the ergometer doesn’t take water resistance into consideration the same way, so calories are earned differently than meters. On a practical level, the calorie setting rewards athletes for pushing harder. And much more time can be made up when the row is for calories, Dreissigacker said.
Results
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 6-6-6-6 & 10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars
10 rounds for time of:
12 Kettlebell Swings (53#/35#)
9 Push-ups
6 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
…3 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 32
Everything you need to know about the 2022 CrossFit Games season in one quick-reference guide. Check out the overview of each stage of competition for your division, including everything from dates and locations to equipment requirements.
Deadlift 3-3-2-2-2 & 3 RFT: Rows, Deadlifts and Box Jumps
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Deadlifts and Box Jumps
3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
…4 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 32
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
- 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 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)
- 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”!
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Deadlift 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 3-3-2-2-2 & Alt EMOM 15 mins: Row Calories, Push Press and Wall Balls
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Row Calories, Push Press and Wall Balls
Every 1 min for 15 mins, alternating between:
15/12 Row Calories
15 Push Press (95#/65#)
15 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
…6 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 30
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Push Press 3-3-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Dumbbell Overhead Squat 5-5-5-5-5 & AMRAP 12 mins: Dumbbell Overhead Squats, Bar Muscle-ups, and Toes-to-bars
Dumbbell Overhead Squat 5-5-5-5-5
Dumbbell Overhead Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 reps each arm single DB OHS
AMRAP 12 mins: Dumbbell Overhead Squats, Bar Muscle-ups, and Toes-to-bars
Complete as many rounds as possible in 12 mins of:
10 L Dumbbell Overhead Squats (50#/35#)
5 Bar Muscle-ups
10 R Dumbbell Overhead Squats (50#/35#)
15 Toes-to-bars
* Scale BMU to Strict PU or Ring Row
Photo by @robcwilson @snoridgecrossfit
New movement alert! Don’t be surprised if this makes an appearance in the Open.
The overhead squat is unsurpassed in developing midline control, stability, and balance. It trains for efficient transfer of energy from large to small body parts, demands and develops functional flexibility, and similarly improves the squat by amplifying and forcing the correction of faults in squat posture, movement, and stability. Balancing a single dumbbell overhead places even more demand on flexibility, postural control, and positional accuracy than its barbell counterpart
EMOM for 10 mins: Power Snatch & 5 RFT: Run, Kettlebell Swings and Double Unders
5 RFT: Run, Kettlebell Swings and Double Unders
5 rounds for time of:
Run 200m
15 Kettlebell Swings (53#/35#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
…8 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 30
Four Fan Favorites for CrossFit Open 22.1 Announcement Match-Ups