Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Category: Standard RX
Overhead Squat: 5RM & 5 RFT: Overhead Squats, Deadlifts, and Double Unders
Overhead Squat: 5RM
Log your best Overhead Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
5 RFT: Overhead Squats, Deadlifts, and Double Unders
5 rounds for time of:
10 Overhead Squats (95#/65#)
15 Deadlifts (95#/65#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups
Every 1 min for 10 mins, alternating between:
5 Barbell Good Mornings, pick load
3 Weighted Strict Pull-ups, pick load
* Use belt for weighted pull-ups or can hold a DB between your feet. Scale to strict pull-ups or supine ring row
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups & FGB Style: Row, Sit-ups, Push-up and Pull-ups
Alt EMOM 10 mins: Barbell Good Mornings and Weighted Strict Pull-ups
Every 1 min for 10 mins, alternating between:
5 Barbell Good Mornings, pick load
3 Weighted Strict Pull-ups, pick load
* Use belt for weighted pull-ups or can hold a DB between your feet. Scale to strict pull-ups or supine ring row
FGB Style: Row, Sit-ups, Push-up and Pull-ups
3 rounds, 1 min per station, of:
Row (calories)
AbMat Sit-up
Push-up (hand release)
Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Individual Quarterfinal Floor Plans Have Been Released
NOBULL is getting some big media love in Fortune magazine.
Five Key Takeaways from CrossFit’s First 2022 Affiliate Town Hall
CrossFit’s general manager of Sport, Justin Bergh, spoke about the ways CrossFit as a sport provides affiliates brand recognition and advertisement opportunities. Bergh highlighted current sport priorities that include: expansion of global audience and content— specifically in South America and Europe, selecting partnerships that benefit affiliates directly, preserving the Games as a competition that produces the “Fittest on Earth”, and using broadcast messaging and reach to steer fans of the sport into local gyms.
- As part of the preservation of the Games, Bergh officially announced that Adrian Bozman will be leading programming for the 2022 CrossFit Games.
Squat Clean 1-1-1-1-1 & 21-15-9-6: Squat Cleans and Ring Dips
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9-6: Squat Cleans and Ring Dips
21-15-9-6 reps, for time of:
Squat Clean (95#/65#)
Ring Dip
Photo by @robcwilson @snoridgecrossfit
Congrats to Jules, Reid, and Bob T. for all advancing to their respective Quarterfinals from the Open! They will know their Workouts for the Online Quarterfinals soon!
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Team WOD: Burpees, Kettlebell Swings, Wall Balls & Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees
Team WOD: Burpees, Kettlebell Swings, Wall Balls
As a team of 2 complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees
25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (53#/35#)
Burpee
Photo by @robcwilson @snoridgecrossfit
2022 CrossFit Games Individual Quarterfinals: Everything You Need to Know About Cutoffs and Beyond
Team WOD: Burpees, Kettlebell Swings, Wall Balls
Team WOD: Burpees, Kettlebell Swings, Wall Balls
Complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings, 70/53 lbs
12 Wall Balls, 20/14 lbs
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.
FQ: Handstand Push-up and Handstand Walk Practice & FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-ups
FQ: Handstand Push-up and Handstand Walk Practice
For quality:
Handstand Push-up Practice
Handstand Walk Practice
FT: Handstand Holds, Air Squats, Handstand Walks, and Handstand Push-ups
For time:
Handstand Hold 3 mins
100 Air Squats
Handstand Walk 50m
100 Air Squats
30 Handstand Push-ups
* Accumulate HS Hold on wall for 3 minutes.
* Scale HS Walk to 50m Bear Crawl. Measure out 5 mats across middle (4ft. wide each mat) = 20 ft.
* Complete 8 one way trips across = 50m
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand Push-up and Handstand Walk Practice
FQ: Handstand Push-up and Handstand Walk Practice
For quality:
Handstand Push-up Practice
Handstand Walk Practice