Pre-workout:
EMOM 10:
1 thruster
- RX -
For time:
15 thrusters (95/135 lb)
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups
- INTERMEDIATE -
For time:
15 thrusters (65/95 lb)
30 GHD sit-ups (to parallel)
12 thrusters
24 GHD sit-ups (to parallel)
9 thrusters
18 GHD sit-ups (to parallel)
- BEGINNER -
For time:
15 thrusters (35/45 lb)
30 sit-ups
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups
Pre-workout:
4 sets:
5 behind-the-neck strict press
- RX -
5 x 3:00 rounds:
10 push presses (105/155 lb)
Max-rep weighted strict pull-ups (25/35 lb)
- 2:00 rest between rounds
- INTERMEDIATE -
5 x 3:00 rounds:
10 push presses (75/115 lb)
Max-rep strict pull-ups
- 2:00 rest between rounds
- BEGINNER -
5 x 3:00 rounds:
10 push presses (35/45 lb)
Max-rep ring rows
- 2:00 rest between rounds
Pre-workout:
With a partner:
Accumulate:
30 med-ball trunk rotational toss (tossing right)
30 med-ball trunk rotational toss (tossing left)
- Increase distance between partners as each partner is able.
- RX -
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bar
10 box jumps (20/24 in)
- INTERMEDIATE -
AMRAP 15:
10 wall-ball shots (10/14 lb) (9/10 ft)
10 knees-to-chest
10 box jumps (20/24 in)
- BEGINNER -
AMRAP 15:
10 wall-ball shots (6/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12/20 in)
- RX -
For time, with a partner:
30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
- INTERMEDIATE -
For time, with a partner:
30 synchro deadlifts (95/135 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
- BEGINNER -
For time, with a partner:
20 synchro deadlifts (65/95 lb)
20 synchro bar-facing burpees
200-m run
10 synchro deadlifts
10 synchro bar-facing burpees
200-m run
5 synchro deadlifts
5 synchro bar-facing burpees
200-m run
Post-workout:
With a partner:
Accumulate:
4:00 GHD superman hold
- While one athlete is holding the superman on the GHD, the other is holding a sandbag at their chest.
- The partner on the GHD can not hold unless the sandbag is off the floor.
- Use a sandbag that allows you to hold for :20-:40 at a time.
- RX -
7 sets for load:
3 hang squat cleans
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
Same as Rx'd
Post-workout:
4 sets:
:40 alternating single-leg squats
- Rest :20
- RX -
AMRAP 21:
400/200/100-m run
Max-rep strict pull-ups
- Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
AMRAP 21:
400/200/100-m run
Max-rep ring rows
- Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.
- RX -
5 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
- INTERMEDIATE -
5 rounds for time:
7 handstand push-up negatives
10 banded ring dips
800/1,000-m row
- BEGINNER -
5 rounds for time:
10 push-ups
10 bench dips
400/500-m row
- RX -
OPEN 22.3
- INTERMEDIATE -
OPEN 22.3
- BEGINNER -
OPEN 22.3
- RX -
3 rounds for time:
800/1,000-m C2 bike
21 hang power snatches (55/75 lb)
- INTERMEDIATE -
3 rounds for time:
800/1,000-m C2 bike
21 hang power snatches (45/65 lb)
- BEGINNER -
3 rounds for time:
600/750-m C2 bike
15 hang power snatches (35/45 lb)
Post-workout
3 sets:
:40 GHD sit-ups
- Rest :20
:40 toes-to-bars
- Rest :20
- RX -
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
For Load:
Hang muscle snatch
3-3-3-3-3
Hang power snatch
3-3-3-3-3
Hang power snatch + overhead squat
3-3-3-3-3
Post-workout:
5 sets for height:
3 box jumps
- Rest as needed between sets.
Pre-workout:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
- Rest 1:30 between sets.
- RX -
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
- INTERMEDIATE -
4 rounds for time:
400/500-m row
15 push presses (65/95 lb)
- BEGINNER -
4 rounds for time:
300/400-m row
15 push presses (35/45 lb)
Pre-workout:
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
- Focus on hitting positions over increasing load.
- Begin first set with a PVC. Try the second set with an empty bar.
- RX -
8 rounds for time:
400-m run
- Rest 1:30
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
8 rounds for time:
200-m run
- Rest 1:30
- RX -
7 sets for load:
1 clean and jerk
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
7 sets for load:
3 clean and jerks
Post-workout
EMOM 5:
Max set chest-to-bar pull-ups
- Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.
NOBULL CrossFit Games OPEN 2022 WOD 22.2
TBA March 3rd 12:00 PM PST
- RX -
OPEN 22.2
- INTERMEDIATE -
OPEN 22.2
- BEGINNER -
OPEN 22.2
- RX -
4 rounds for time:
15 box jumps (30/36 in)
400-m run
- INTERMEDIATE -
4 rounds for time:
15 box jumps (24/30 in)
400-m run
- BEGINNER -
3 rounds for time:
15 box jumps (12/20 in)
400-m run
Post-workout:
5 sets for load:
10 front-rack lunges
Pre-workout:
EMOM 8:
1 power snatch
1 snatch push press
2 sots presses
- RX -
5 sets for load:
3 overhead squats
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
5 sets for load:
5 overhead squats
Pre-workout:
EMOM 7:
1-5 wall walks
- RX -
AMRAP 10:
7/10-cal. Echo bike
10 strict handstand push-ups
- INTERMEDIATE -
AMRAP 10:
7/10-cal. Echo bike
5 box assisted pike push-ups
- BEGINNER -
AMRAP 10:
4/7-cal. Echo bike
10 push-ups
- RX -
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders
- INTERMEDIATE -
25:00 time CAP
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD back extensions
50 wall-ball shots (14/20 lb)
50 burpees
50 double-unders
- BEGINNER -
For time:
30 box jumps (12/20 in)
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (35/45 lb)
30 good mornings
30 wall-ball shots (6/10 lb)
30 burpees
30 single-unders
Pre-workout:
8 sets:
:20 alternating archer push-ups on rings
- Rest :10
- RX -
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
- INTERMEDIATE -
For time:
5 strict chest-to-bar pull-ups
50 double-unders
4 strict chest-to-bar pull-ups
40 double-unders
3 strict chest-to-bar pull-ups
30 double-unders
2 strict chest-to-bar pull-ups
20 double-unders
1 strict chest-to-bar pull-up
10 double-unders
- BEGINNER -
For time:
5 banded strict pull-ups
50 single-unders
4 banded strict pull-ups
40 single-unders
3 banded strict pull-ups
30 single-unders
2 banded strict pull-ups
20 single-unders
1 banded strict pull-up
10 single-unders
NOBULL CrossFit Games OPEN 2022 WOD 22.1
TBA February 24th 12:00 PM PST
- RX -
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
- SCALED (Ages 16-54) -
♀ Scaled wall walks, 20-lb dumbbell, 20-in box*
♂ Scaled wall walks, 35-lb dumbbell, 24-in box*
- MASTERS (55+) -
♀ Scaled wall walks, 10-lb dumbbell, 20-in box*
♂ Scaled wall walks, 20-lb dumbbell, 24-in box*
*All scaled divisions and Masters 55+ may step up on
box jump-overs.