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Alt EMOM 12 mins: Squat Snatches and Clean & JerksEvery 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load
5 rounds for time of:
3 Clean & Jerks, pick load
Run 100m
Photo by @snoridgecrossfit
Back Squat : 5 Rep MaxLog your best Back Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
For time:
5 Muscle-ups
10 GHD Sit-ups
10 Assault Bike Calories
4 Muscle-ups
8 GHD Sit-ups
8 Assault Bike Calories
3 Muscle-ups
6 GHD Sit-ups
6 Assault Bike Calories
2 Muscle-ups
4 GHD Sit-ups
4 Assault Bike Calories
1 Muscle-up
2 GHD Sit-ups
2 Assault Bike Calories
Photo by @snoridgecrossfit
A Quick Pivot: Hannah Black Talks Late Adjustment to “CrossFit Invictus Unconquerable” Roster
Solo WOD: AMRAP 15 mins: Wall Balls, Bar Muscle-ups, and Wall Walk BurpeesComplete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs
5 Bar Muscle-ups
2 Wall Walk Burpees
Rest 30 secs
Complete as many rounds as possible in 25 mins of:
20 Wall Balls
10 Bar Muscle-ups
5 Wall Walk Burpees
Photo by @snoridgecrossfit
Thruster 5-5-5Thruster 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
6 Burpees
9 Thrusters (75/55)
12 AbMat Sit-ups
Every 1 min for 10 mins, alternating between:
10 Kettlebell Swings (70/53)
3 Muscle-ups
Photo by @snoridgecrossfit
Morning Chalk Up’s Guide to the 2024 CrossFit Quarterfinals
Our “7 Questions Leading Up to the 2024 CrossFit Open,” Answered
Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up
Quarterfinals Athletes: GHD Practice3 rounds for quality of:
10 GHD Sit-ups
10 GHD Hip Extensions
Photo by @snoridgecrossfit
After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.
24.2 Rx’d – CrossFit Games OpenComplete as many rounds as possible in 20 mins of:
Row 300m
10 Deadlifts (185/125)
50 Double Unders
24.2 Scaled – CrossFit Games OpenComplete as many rounds as possible in 20 mins of:
Row 300m
10 Deadlifts (135/95)
50 Single Unders
Photo by @snoridgecrossfit
WORKOUT DESCRIPTION & SCORECARD
Snatch 3-3-2-2-1-1-1Snatch 3-3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 750m
10 Power Snatches (135/95)
Rest 2 mins
Photo by @snoridgecrossfit
How to Watch the 2024 CrossFit Open 24.2
Dave Castro’s 24.2 CrossFit Open Hint is a Chess Pawn
CrossFit Open Workout 24.1 Livestream Numbers Surpass 2023 Figures
Front Squat 4-3-2Front Squat 4-3-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
4 Chest-to-bar Pull-ups
8 Hand Release Push-ups
12 Goblet Squats (53/35)
Photo by @snoridgecrossfit
Watch Kara Saunders and Kristin Holte Do CrossFit Open 24.1
Watch Noah Ohlsen & Chandler Smith Take on 24.1 Side-by-Side
Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPUAs a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups
Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.
3 rounds for time of:
Run, 400 m
25 Kettlebell Swings (53#/35#)
20 AbMat Sit-ups
15 Medicine Ball Cleans (20#/14#)
10 Burpees
5 Handstand Push-ups
Photo by @snoridgecrossfit
Register for the CF Games Open
SRCF Athletes Signed up: 30
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Push Press, Ring Dips, and Run4 rounds for time of:
40 Double Unders
20 Push Press (75/55)
10 Ring Dips
Run 200m
Rest 1 min
Photo by @snoridgecrossfit
