Schedule Update
The next step in the CrossFit Games qualifying process begins this Thursday: the Quarterfinals! Solidarity is incredibly proud of Connor Duddy, Gabby Ocker, Seth Coogan, and Alec McKee for advancing to the next step. They placed in the top 10% worldwide in the Open to earn their spot in the Quarterfinals.
The Quarterfinals will take place Thursday April 8 – Sunday April 11 and will consist of at least five workouts. The events are due at specific times across the weekend. In order to allow the athletes to have sufficient time to complete the workouts, the following schedule changes will be made:
Thursday April 8th – 2:15 Open Gym, 3:30 and 4:30 CrossFit are cancelled
Friday April 9th – 9:00 CrossFit, 2:15 Open Gym, and 3:30 CrossFit are cancelled
The schedule may be altered further as more details about the Quarterfinals are released. We appreciate your understanding, and we look forward to cheering on Connor, Gabby, Seth, and Alec!
Strength
4 Rounds not for time:
- 8/side Seated Single Arm Dumbbell Press
- 8/side Dumbbell Row
Notes
Today’s strength is 4 rounds of dumbbell press and dumbbell rows. You may rest about 1:00 between exercises. Try to use a heavy weight for all 4 sets.
Focus on a strong lockout during the dumbbell press and avoid arching your back too much.
Focus on a long range of motion during the dumbbell rows. Pull from a fully extended arm all the way up to the rib cage each rep.
Conditioning
5 Rounds
In 2:00:
- 12 Kettlebell Swings
- 12 Box Jump Overs
- Max Calories
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 2-minutes of work with 1-minute of rest. Your score is the lowest number of calories out of the 5 rounds.
The kettlebell swings should be done unbroken. But the volume is low, so try to use moderate-heavy weight.
The box jump overs should be done to a height that allows you to remain safe throughout the workout moving at a consistent pace.
Pace yourself on the first few rounds of the calories. It should be a hard but sustainable effort.