Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run & Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run

Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m

Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1 & 5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1

Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run

5 rounds, each round for time, of:
9 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
Run 100m

Rest 1 min between each round.

Photo by @robcwilson @snoridgecrossfit

Deadlift 5-4-3-2 & FT: Deadlifts, Muscle-ups, Air Squats

Deadlift 5-4-3-2

Deadlift 5-4-3-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go

FT: Deadlifts, Muscle-ups, Air Squats

For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Ring MU Scale to 12 Ring Dips or 6 BMU per round

Photo by @robcwilson @snoridgecrossfit

2022 Syndicate Crown Semifinal: Day 1 Takeaways

Seated Dumbbell Shoulder Press 8-8-8-8 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & FT: Wall Walks, Toes-to-bars, Box Jumps

Seated Dumbbell Shoulder Press 8-8-8-8

 

Seated Dumbbell Shoulder Press 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

 

Bent Over Single Arm Dumbbell Row 8-8-8-8

 

Bent Over Single Arm Dumbbell Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Seated Press. 8 reps each arm per set.

 

FT: Wall Walks, Toes-to-bars, Box Jumps

 

For time:
5 Wall Walks
25 Toes-to-bars
30 Box Jumps (24″/20″)
5 Wall Walks
30 Box Jumps
25 Toes-to-bars
5 Wall Walks


* Wall Walk/Climb: Start with toes and chest on the deck, walk feet up the wall until chest touches the wall, and then descend back to start position.

Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep

Photo by @robcwilson @snoridgecrossfit

 

Semifinals start this Friday!

This weekend, the top athletes and teams from Quarterfinals will go head-to-head in three live Semifinal events: the Torian Pro, the CrossFit Lowlands Throwdown, and the Syndicate Crown. 

If you are watching the events from home, check out livestreams of all three events throughout the weekend on the CrossFit Games site.

2022 CrossFit Games Semifinals Schedule

Back Squat 3-3-3 & AMRAP 12 mins: Run and Back Squats

Back Squat 3-3-3

Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 12 mins: Run and Back Squats

Complete as many rounds as possible in 12 mins of:
Run 200m
12 Back Squats (135#/95#)
* Take barbell from ground

Photo by @robcwilson @snoridgecrossfit

Results 

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Handstand Push-ups & FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

Alt EMOM 10 mins: Strict Pull-ups and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups

FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch (50#/35#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit

HSPU and You: Master the Movement

Whether you are building strength in the strict form or learning a kipping handstand push-up after acquiring the appropriate strength, remember that gymnastics is a process. Think of building mechanics, consistency, and then intensity as we are taught in CrossFit methodology, and be patient. Gymnastics is a long game in which patience is rewarded. ~ www.crossfit.com

Results

Results cont

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks & Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

As a team of 2 complete for time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.

Solo WOD: FT: Double Unders; 5x Power Cleans, Push Jerks, and Hand Release Push-ups

For time:
60 Double Unders
— then —
5 rounds of:
6 Power Cleans (135#/95#)
6 Push Jerks (135#/95#)
12 Hand Release Push-ups
— then —
60 Double Unders

Photo by @robcwilson @snoridgecrossfit

Events:

  • Memorial Day Murph – 5/30 Monday
    • Classes will be 8:30, 9:30, 10:30am
    • All other classes cancelled
    • We will make sure we fit you in!
    • Variations to choose: Murph, 1/2 Murph, 1/4 Murph
  • Benchmark Week – Coming first week in May. We will program one classic CrossFit benchmark workout each day. Stay tuned!

How to Watch: The 2022 Syndicate Crown Semifinal

Results

Squat Clean Thruster 1-1-1-1-1 & 7 RFT: Thrusters, Kettlebell Swings, and Box Jumps

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Thrusters, Kettlebell Swings, and Box Jumps

7 rounds for time of:
7 Thrusters (95#/65#)
7 Kettlebell Swings (53#/35#)
7 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Results

Seated Dumbbell Shoulder Press 10-10-10-10 & EMOM for 15 mins: Burpee

Seated Dumbbell Shoulder Press 10-10-10-10

Seated Dumbbell Shoulder Press 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

EMOM for 15 mins: Burpee

10 Burpees

Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 40 sec. work/20 sec. rest

Photo by @robcwilson @snoridgecrossfit

Results

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