7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars
7 rounds for time of:
Run 200m
7 Chest-to-bar Pull-ups
7 Handstand Push-ups
7 Toes-to-bars
Rest 1 min
Photo by @snoridgecrossfit
Community. Coaching. Caring.
Jerk 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Double Unders
10 Clean & Jerks (135/95)
40 Double Unders
8 Clean & Jerks
30 Double Unders
6 Clean & Jerks
20 Double Unders
4 Clean & Jerks
10 Double Unders
2 Clean & Jerks
Photo by @snoridgecrossfit
21-15-9-9-15-21 reps, for time of:
Partner Deadlift (275/185)
Synchronized Bar Facing Burpee
12-9-6-9-12 reps, for time of:
Deadlift (225/155)
Bar Facing Burpee
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
7 rounds for time of:
1 Rope Climb (15 ft)
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
20 Double Unders
Post total time.
Photo by @snoridgecrossfit
Every 2 mins for 12 mins do:
1 Squat Snatch + Overhead Squat, pick load
Complete as many rounds as possible in 18 mins of:
Row 250m/225m
7 Overhead Squats (95/65)
7 Toes-to-bars
Photo by @snoridgecrossfit
Bench 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 12 mins of:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
Photo by @snoridgecrossfit
How Six Miserable Minutes Made Me a Better Athlete
Watch Brooke Wells Make CrossFit Open 23.3 Look Easy
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 rounds for time of:
15 Back Squats (135/95)
12 Box Jumps (24″/20″)
9 Burpees
Photo by @snoridgecrossfit
The Open is closed and score are being finalized through this Wednesday. As of right now it looks like we will have 5 people moving onto Quarterfinals. The Top 10% of Individuals by Region and Top 10% of Age Groups move onto the next stage.
In the next few weeks those 5 will tackle the virtual Quaterfinals workouts over a 2-3 day period (3 days individuals/2 days age group Masters).
Congrats to: Reid (Top 98%), Jules (Top 99%), Cierra (Top 90%), Bob T. (Top 90% age group 50-54) and Tom (Top 91% age group 45-49)
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185/135)
–then–
30 Deadlifts (185/135)
While partner holds Goblet Squat Hold (53/35)
–then–
30 Kettlebell Swings (53/35)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20/14)
For time:
30 Row Calories
30 Deadlifts (185/135)
30 Kettlebell Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
Med Ball Overhead Walking Lunge (20/14) 100m
Photo by @snoridgecrossfit