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 and 3:30 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
5 Rounds
- :20 of strict pull ups
- :40 push up support hold
No rest between rounds
Rest 3:00
5 Rounds
- :30 of push ups
- :30 hang from pull up bar
No rest between rounds
Notes
Today’s strength is push ups and pull ups. Your score is the number of pull ups plus the number of push ups completed. Keep track of your reps each round. Enter the total pull ups in set 1 and the total push ups in set 2.
You may substitute ring rows if you cannot complete more than about 4 strict pull ups in a row. Try to hang on to the pull up bar or rings for all :20.
Keep your elbows locked, shoulders protracted, and maintain a posterior pelvic tilt during the push up support hold. You may elevate your hands on a box if the hold from the ground is difficult.
There is no tempo restriction on the push ups, but make sure to move through a full range of motion each rep. Elevate your hands if needed.
The hang will get difficult. You may hang in the bottom of a ring row if you cannot hold from the pull up bar for the full 30 seconds.
Conditioning
For time
- 30-40 Calories
- 20 Toes to Bar
- 30 Single Arm Devil Press
- 20 Toes to Bar
- 30-40 Calories
12:00 time cap
Notes
Today’s conditioning is a chipper. Your score is the time it takes to complete all the reps or the number of reps completed under the 12-minute time cap.
The calories should take no longer than 3-minutes on either end of the workout. Adjust the number if needed.
The toes to bar should be done in 2-3 sets. Substitute knee raises or sit ups if needed.
The single arm devil press should be done with a light-moderate weight. Your goal should be to move through the 30 reps, taking at most 1-2 break.