Push Press 3-2-1-1-1
Push Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run, Pull-ups and Push Press
4 rounds for time of:
Run, 400 m
15 Pull-ups
15 Push Press, 115/75 lbs
Community. Coaching. Caring.
For time:
Row, 1000 m
— then —
3 rounds of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Partner Med Ball Sit-ups, 20/14 lbs
30 Hand Release Push-ups
— then —
Row, 1000 m
6 rounds for time of:
Row, 200 m
10 Wall Balls, 20 lbs
10 V-ups
10 Push-up (hand release)s
Power Snatch + Hang Power Snatch, pick load
Every 2 mins for 10 mins.
5 rounds for time of:
15/12 Row Calories
10 Power Snatches, 95/65 lbs
5 Lateral Burpee Over Bars
Rest 1 min
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Ring Dips
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
Run 200m
3 Bar Muscle-ups
6 Deadlifts (225/155)
12 AbMat Sit-ups
Photo by @snoridgecrossfit
Record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean (155/105)
Wall Ball (20/14)
Handstand Push-up
Photo by @snoridgecrossfit
That’s a wrap on the CrossFit Individual Quarterfinals for 2023! Congrats to all who completed 5 grueling tests over the weekend and finished as follows: Julianna (182nd place N. America West), Reid (282nd place N. America West), Cierra (1001st place N. America West) and Hayden (pictured – 1931st place N. America East)! These workouts included new movements, challenging rep schemes, and weights that were heavier than expected. Way to advance from the Open in the top 10% and represent yourselves so well in this stage. As Frank loves to say, 24.1 begins today!
Photo by @snoridgecrossfit
2023 NOBULL CrossFit Individual Quarterfinals Test Descriptions
Jeffrey Adler, Mal O’Brien “Nowhere near their peak” as Quarterfinals Kick Off
Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (275/185)
10 Box Jump Overs
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Complete as many rounds as possible in 14 mins of:
Run 200m
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpee Over Bars
Photo by @snoridgecrossfit
Quarterfinals Workouts: Individuals
Best of luck to Coach Jules, Coach Reid, Cierra and Hayden as they tackle these challenging Quarterfinals workouts!