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
Every minute on the minute for 10:00:
- 1 Clean (position 2) + 1 Front Squat
Notes
Today’s strength is cleans plus front squats. At the top of every minute you will perform 1 clean from position 2 plus 1 front squat. You may build throughout the 10 minutes or stay at the same weight for every round.
During the clean, stay balanced and keep your weight centered in your feet as lower to position 2. Then focus on driving vertically through extension and receiving the bar with your elbows up in a good front rack. Pass through a full squat, stand to extension, then perform another full squat.
Conditioning
5 Rounds for time:
- 75 Double Unders
- 15 Dumbbell Front Squats
- 10 Burpee Pull Ups
18-minute time cap
Notes
Today’s conditioning is 5 rounds of double unders, front squats, and burpee pull ups. Your score is the time to complete all 5 rounds or the number of rounds and reps completed under the 18-minute time cap.
The double unders should take no more than 1:15 to complete each round. Adjust the number or substitute single unders.
The dumbbell front squats should be done with two dumbbells in the front rack. Choose a light-moderate weight that allows you to complete the 15 reps in 1-2 sets each round.
The pull up bar should be at a height of 6″ above your reach when standing underneath the bar. If this height is too high to allow you to use your jump for help through the pull up, find a lower pull up bar. You may also substitute 10 burpees + 10 ring rows.