Pre Workout / Skill – Page 82

Team WOD: Hang Power Clean 1RM & Team or Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: Hang Power Clean 1RM

7 minutes to record your best Hang Power Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 7 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock. If solo just find your 1RM

BTWB

Team or Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.

BTWB

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

11/22 Mon – 11/24 Wed: Regular schedule
11/25 Thursday: Closed
11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
11/27 Saturday: Regular schedule

Results

Push Press 2-2-2-2 & AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row Cals

Push Press 2-2-2-2

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

BTWB

AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row Cals

Complete as many rounds as possible in 12 mins of:
10 Box Jumps (24″/20″)
10 Push Press (95#/65#)
Max rep Row Calories, 30 secs
* After every 10 BJ and PP take 30s to row for max cal, then back to box jumps. Post total rds completed and total Calories rowed.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Front Squat 2-2-2-2 & T.U.P.

Front Squat 2-2-2-2

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

BTWB

T.U.P.

15-12-9-6-3 reps, for time of:
Power Clean (135#/95#)
Pull-up
Front Squat (135#/95#)
Pull-up

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Veterans Find Purpose and Healing in CrossFit

Results

Results cont

Deadlift 3-3-3 & Alt EMOM 18 mins: Burpees, Double Unders, and Deadlifts

Deadlift 3-3-3

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

BTWB

Alt EMOM 18 mins: Burpees, Double Unders, and Deadlifts

Every 1 min for 18 mins, alternating between:
10 Burpees
30 Double Unders
5 Deadlifts, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 4 RFT: Row Calories, Wall Balls and AbMat Sit-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

BTWB

4 RFT: Row Calories, Wall Balls and AbMat Sit-ups

4 rounds for time of:
30/24 Row Calories
30 Wall Balls (20#/14#)
30 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Snatch + Squat Snatch 1-1-1-1-1 & AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat Snatches

Power Snatch + Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat Snatches

Complete as many rounds as possible in 18 mins of:
Run 200m
7 Power Snatches (95#/65#)
5 Overhead Squats (95#/65#)
3 Squat Snatches (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

11/22 Mon – 11/24 Wed: Regular schedule
11/25 Thursday: Closed
11/26 Friday: TBD (Limited classes)
11/27 Saturday: Regular schedule

What We Know About the 2022 Season: What’s Changed, and What Hasn’t

The Open returns Feb. 24, 2022.

Results

Results cont

Alt EMOM 10 mins: Toes-to-bars and Handstand Walks & Ellen

Alt EMOM 10 mins: Toes-to-bars and Handstand Walks

Every 1 min for 10 mins, alternating between:
5 Toes-to-bars
5m Handstand Walk

BTWB

Ellen

3 rounds for time of:
20 Burpees
21 Dumbbell Snatches (50#/35#)
12 Dumbbell Thrusters (50#/35#)

Use a single dumbbell on the snatches and a pair for the thrusters.
* Do not drop DB’s

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 3-3-3-3 & FT: Front Squats and Rope Climbs

Front Squat 3-3-3-3

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

BTWB

FT: Front Squats and Rope Climbs

For time:
10 Front Squats (135#/95#)
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
* Must cover shins for Rope Climbs, scale to 2 Supine Climbs per round

BTWB

Photo by @robcwilson @snoridgecrossfit

The Open begins Feb. 24, 2022 and will run three weeks again! The season schedule has been released along with some changes to the Age Groups as they will now have an online Qaurterfinal and Semifinal instead of the Age Group Qualifier.

The 2022 CrossFit Games Season Schedule

Results