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Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Opt. 1: 4 RF-ME: Row Calories and Muscle-ups4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups
4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Has the CrossFit Open Entered a New Era?
Mayhem Libertad and Four Other Argentinian Teams Disqualified
Tempo Back Squat 2-2-2-2Tempo Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
As many reps as possible in 7 mins of:
Wall Balls (20#/14#) 2 mins
Burpees 30 secs
Wall Balls 1 min
Burpees 1 min
Wall Balls 30 secs
Burpees 2 mins
Photo by @robcwilson @snoridgecrossfit
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Alt DB Hang Clean & Jerks, Push-ups, and Air SquatsComplete as many rounds as possible in 15 mins of:
Run 200m
10 Alternating Dumbbell Hang Clean & Jerks (50#/35#)
20 Push-ups
30 Air Squats
Photo by @robcwilson @snoridgecrossfit
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Wall Balls, Burpees and Ring DipsEvery 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
10 Burpees
5 Ring Dips
Photo by @robcwilson @snoridgecf
FT: Row Buy-In then Power Snatch and Sumo Deadlift High-pullsFor time:
Row 1000m
— then —
18 Power Snatches (75#/55#)
18 Sumo Deadlift High-pulls (75#/55#)
15 Power Snatches
15 Sumo Deadlift High-pulls
12 Power Snatches
12 Sumo Deadlift High-pulls
9 Power Snatches
9 Sumo Deadlift High-pulls
Photo by @robcwilson @snoridgecrossfit
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Tune into the Games site this Thursday for 22.2 Live announcement!
Tempo Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
AMRAP 12 mins: Pull-ups, Med Ball Cleans, and Sit-upsComplete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Medicine Ball Cleans (20#/14#)
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Deadline is Monday to make up 22.1 by 5pm PST and to register for the 2022 CrossFit Open! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42
Submit your score NLT 5pm PST to the Games site! Scores are on the Friday post under Results.
VIDEO: Rich Froning’s WHOOP Data During 22.1
CrossFit Open Announcement 22.2 Match-Ups Feature Young Guns and the Future of the Sport
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
3 RFT: Rows, Hang Power Cleans, and Air Squats3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Today the 2022 CrossFit Open kicks off! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35
Logistics:
Make-ups:
I’m registered, what next?
Events:
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)
Score total reps.
* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep
* Scaled DB is 35#/20# and step ups are allowed
Tempo Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
FT: Row and Wall BallsFor time:
10 Row Calories
40 Wall Balls (20#/14#)
20 Row Calories
30 Wall Balls
30 Row Calories
20 Wall Balls
40 Row Calories
10 Wall Balls
Photo by @robcwilson @snoridgecrossfit
…1 day until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 33
How to Watch Open Announcement 22.1
The first live Open announcement of the Post-Dave Castro Era and the official start of the 2022 CrossFit Games season is coming in hot tomorrow on the official CrossFit YouTube channel.
Looking for clues as to what 22.1 is going to be? CrossFit dropped a hint on their Instagram, see if you can figure it out.
It’s officially official, Samuel Cournoyer, three times CrossFit Games athlete, will be joining none other than Rich Froning and Mayhem Freedom in the team competition.
Read the link above for insight on the difference between rowing for meters and calories and how it impacts performance in a workout.
Rowing for Meters Versus Calories
“When a row is measured in calories, it’s a different story for a CrossFit athlete, Dreissigacker said.
Peter Dreissigacker is the founder of the rowing company Concept2 Inc., a business he started with his brother Dick back in 1976.
Concept2’s ergometer monitor has a built-in algorithm that was designed to mimic the fluid resistance of a rowing shell going through water, Dreissigacker explained. This means a monitor on the meters setting — as opposed to the calories setting — forces a rower to work really, really hard to increase his or her speed, he said.
“That’s what happens when you’re in a boat. It’s because of the drag on the water. This means you put a whole lot more effort in and you go just a little bit faster.”
Thus, rowing 500 meters in 1:45 can make you feel like you’re going to die, while going just five seconds slower over the same distance barely hurts at all, he added.
When you’re competing in the sport of rowing, it makes sense to go as hard as you can because the only goal is to move the boat faster — or to get the best possible time on the ergometer — but using a rowing machine during a multi-modal CrossFit workout changes the game completely, Dreissigacker said.
“The way the ergometer is designed … throws a wrench into CrossFit competitions, as it has created this whole dilemma of ‘how hard do you go?’” Dreissigacker explained.”
What About Calories?
“If the work is done in calories, it’s not the same game as if it’s done in meters because the calories don’t have the same effect as the meters,” he said.
He added: “The calorie setting is about as scientific as we can be without plugging in all the individual factors, like body weight and metabolism speed. It ends up being a unit that resembles calories somewhat and is consistent for everyone.”
The calorie setting on the ergometer doesn’t take water resistance into consideration the same way, so calories are earned differently than meters. On a practical level, the calorie setting rewards athletes for pushing harder. And much more time can be made up when the row is for calories, Dreissigacker said.
Results
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Kettlebell Swings, Push-ups and Toes-to-bars10 rounds for time of:
12 Kettlebell Swings (53#/35#)
9 Push-ups
6 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
…3 days until the 2022 CrossFit Open kicks off. Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 32
Everything you need to know about the 2022 CrossFit Games season in one quick-reference guide. Check out the overview of each stage of competition for your division, including everything from dates and locations to equipment requirements.