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Single Arm Dumbbell Overhead Squat : 5-5-5-5Single Arm Dumbbell Overhead Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 Each Arm
4 rounds for time of:
Row 250m
10 Overhead Squats (115#/75#)
Row 250m
12 Toes-to-bars
* Scale OHS load to be able to do each round in 1-2 sets at full depth
Photo by @robcwilson @snoridgecrossfit
Jerk 2-2-2-2Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or split
For time:
21 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
18 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
15 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
12 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
* Do not drop DB’s
Photo by @robcwilson @snoridgecrossfit
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Squat Snatches, Bar Muscle-ups and Row CaloriesComplete as many rounds as possible in 16 mins of:
5 Squat Snatches (115#/75#)
3 Bar Muscle-ups
12 Row Calories
Photo by @robcwilson @snoridgecrossfit
Record your best Front Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Death By – Burpee Box JumpsDeath By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min
…
Continuing this for as long as you are able.
* Add 1 rep each minute until you cannot finish the total in the allotted minute
* Scale to Burpee + Step up or box height
* Record last completed minute plus partial reps
Photo by @robcwilson @snoridgecrossfit
Can Anyone Beat Mayhem Freedom and Four Other Takeaways from Team Quarterfinals
Results cont
Lifting: Bench Press and Bent Over Barbell RowsBench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Complete as many rounds as possible in 20 mins of:
10 Burpees
15 AbMat Sit-ups
20 Double Unders
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish on the ground)
Photo by @robcwilson @snoridgecrossfit
Incorrect Shuttle Run Scores Throw Finalized Quarterfinals Leaderboard into Disarray
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.
4 RFT: Lunges and Run4 rounds for time of:
Lunge 100m
Run 300m
Wear a 20/14 lb weight vest.
* Optional to wear a weight vest or perform just DB lunges (farmer carry light DB/KB)
* Walking 100m down to end of alley, then run 3 x 100m. (Finish at gym doors)
Photo by @robcwilson @snoridgecrossfit
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
FT: Row Calories, Burpee Box Jump Overs, and SnatchesFor time:
30 Row Calories
20 Burpee Box Jump Overs (24″/20″)
10 Snatches (155#/105#)
Time Cap: 7 Minutes
* Power or Squat Snatch
Photo by @robcwilson @snoridgecrossfit
Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
AMRAP 12 mins: Kettlebell Swing and Burpee LadderComplete as many rounds as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees
* Continue adding 3 reps to each movement until time cap
Photo by @robcwilson @snoridgecrossfit
Congrats to Coaches Jules and Reid for the impressive and strong finish in this past weekend’s Quarterfinals! They both finished the Open in the top 10% and moved forward to Quarterfinals. They completed all 5 WOD’s and Jules finished 515th in the Women’s category for North America while Reid finished 573rd in the Men’s North America region.
Adrian Bozman to Program CrossFit Games
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
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.
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 Dips21-15-9-6 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!