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Front Squat 2RMLog your best Front Squat 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
As many reps as possible in 14 mins of:
Row 100m
10 Air Squats
1 Muscle-up
Row 200m
20 Air Squats
2 Muscle-ups
Row 300m
30 Air Squats
3 Muscle-ups
Row 400m
40 Air Squats
4 Muscle-ups
Row 500m
50 Air Squats
5 Muscle-ups
Row 600m
60 Air Squats
6 Muscle-ups
Photo by @snoridgecrossfit
Team WOD: Run w/Bumper, Thrusters, and Rope ClimbsAs a Team of for time:
Run (bumper plate 45/25 lbs) 400m
60 Thrusters (95/65)
6 Rope Climbs 15 ft
Run (bumper plate) 400m
40 Thrusters
4 Rope Climbs
Run (bumper plate) 400m
20 Thrusters
2 Rope Climbs
Break up the reps for Thrusters/RC but must run together. Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.
For time:
Run 400m
21 Thrusters (95/65)
3 Rope Climbs 15 ft
Run 400m
15 Thrusters
2 Rope Climbs
Run 400m
9 Thrusters
1 Rope Climb
Photo by @snoridgecrossfit
Starting this Tuesday through September we are going to have “Benchmark Tuesdays”. We will program either a classic CrossFit Benchmark WOD or a variant version (think “Helena”). Why Tuesday? To minimize the impact on people getting away for long weekends in what’s left of summer and also to make it harder to cherry pick 🙂
How Many Athletes Could Each Semifinal Send to the 2024 CrossFit Games?
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
7 Burpees
10 Overhead Squats (95/65)
15 AbMat Sit-ups
Run 100m
Photo by @snoridgecrossfit
1x [ 1 Power Clean + 1 Hang Squat Clean ]
Record your best 1 Rep Max lift.
Photo by @snoridgecrossfit
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Dumbbell Bench Press, Farmer Carries, and Rows5 rounds for time of:
10 Dumbbell Bench Press (50/35)
100m Farmer Carry (50/35)
Row 400m/300m
Photo by @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-upsComplete as many rounds as possible in 15 mins of:
15 Deadlifts (185/135)
15 Wall Balls (20/14)
Run 200m
15 Handstand Push-ups
Photo by @snoridgecrossfit
Record your best Front Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5 RFT: Front Squats, Toes-to-bars and Box Jumps5 rounds for time of:
9 Front Squats (135/95)
9 Toes-to-bars
9 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Ten Big Things From the Final Day at the 2023 CrossFit Games
Team WOD: FT: Partner Runs, Power Snatches and Lateral BurpeesFor time:
Partner Run 200m
40 Power Snatches (95/65)
10 Lateral Burpee Over Bars
Partner Run 200m
30 Power Snatches (115/75)
20 Lateral Burpee Over Bars
Partner Run 200m
20 Power Snatches (135/95)
30 Lateral Burpee Over Bars
Partner Run 200m
10 Power Snatches (155/105)
40 Lateral Burpee Over Bars
For time:
Run 400m
20 Power Snatches (95/65)
5 Lateral Burpee (Over Barbell)
Run 400m
15 Power Snatches (115/75)
10 Lateral Burpee (Over Barbell)
Run 400m
10 Power Snatches (135/95)
15 Lateral Burpee (Over Barbell)
Run 400m
5 Power Snatches (155/105)
20 Lateral Burpee (Over Barbell)
* Change load as you go
Photo by @snoridgecrossfit
Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K RowChoose minimum of 3:
Single max effort Box Jump for total height
Single attempt of Max Toes to Bar
Single attempt of Max Handstand Push-ups
Single attempt of Max Double Unders
Photo by @snoridgecrossfit
