Pt. 1: AMRAP 15 mins: Burpee Box Jumps, Ring Rows, and Run
Complete as many rounds as possible in 15 mins of:
6 Burpee Box Jumps (24/20)
9 Ring Rows
Run 200m
Photo by @snoridgecrossfit
Category: Standard RX
Front Squat 8-6-4 & Alt EMOM 18 mins: Row Cal, Wall Balls, and KB Swings
Front Squat 8-6-4
Front Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Wall Balls, and KB Swings
Every 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
Push Press 3-2-1-1-1 & 4 RFT: Run, Pull-ups and Push Press
Push Press 3-2-1-1-1
Push Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Pull-ups and Push Press
4 rounds for time of:
Run 400m
15 Pull-ups
15 Push Press (115/75)
Photo by @snoridgecrossfit
Everything You Need to Know About the 2023 CrossFit Games Age Group Quarterfinals
Team WOD: FT: Row; 3x Partner Wall Balls, Partner Med Ball Sit-ups, Push-ups; and Row & Solo WOD: 6 RFT: Rows, Wall Balls, V-ups and Push-ups
Team WOD: FT: Row; 3x Partner Wall Balls, Partner Med Ball Sit-ups, Push-ups; and Row
For time:
Row 1000m
— then —
3 rounds of:
50 Partner Alternating Wall Balls (20/14)
40 Partner Med Ball Sit-ups (20/14)
30 Hand Release Push-ups
— then —
Row 1000m
Solo WOD: 6 RFT: Rows, Wall Balls, V-ups and Push-ups
6 rounds for time of:
Row 200m
10 Wall Balls (20/14)
10 V-ups
10 Push-up (hand release)
Photo by @snoridgecrossfit
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
E2MOM for 10 mins: Power Snatch + Hang Power Snatch & 5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars
E2MOM for 10 mins: Power Snatch + Hang Power Snatch
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
5 RFT: Row Calories, Power Snatches, and Lateral Burpee Over Bars
5 rounds for time of:
15/12 Row Calories
10 Power Snatches (95/65)
5 Lateral Burpee Over Bars
Rest 1 min
Photo by @snoridgecrossfit
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1 & AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips
Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Alternating Dumbbell Hang Clean & Jerks (50/35)
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Ring Dips
Photo by @snoridgecrossfit
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1
Deadlift 3-3-3-3-3 & AMRAP 20 mins: Run, Bar Muscle-ups, Deadlifts, and Sit-ups
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Bar Muscle-ups, Deadlifts, and Sit-ups
Complete as many rounds as possible in 20 mins of:
Run 200m
3 Bar Muscle-ups
6 Deadlifts (225/155)
12 AbMat Sit-ups
Photo by @snoridgecrossfit
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.