Sunday, March 27, 2022

2022 Crossfit Quarterfinals

Test 1

For time:

50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups

2 x 50-lb dumbbells for all lunges, 3.5-in deficit

Time cap: 15 minutes
*Lacey posted 164 reps
**Tough test - I will try it scaled

Test 2

3 rounds for time:

30 alternating single-leg squats 
30 GHD sit-ups
10 muscle-ups

Time cap: 15 minutes
*Lacey posted 161 reps
**Not possible for me - Need to work on single-leg squats

Test 3

For time:

8 wall-ball shots
  4 shuttle runs 
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
 4 shuttle runs
 1 rope climb

20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes
*Lacey posted 190 reps
**I will definitely do this workout.  I managed 154 reps on 4/6/2022.

Test 4

The Other Total

1 clean
1 bench press
1 overhead squat

Time cap: 30 minutes
*Lacey put up 400#
**I will definitely do this workout.  I managed 464# on 4/1/2022.

Test 5

For time:

30-cal. row
20 burpee box jump-overs
10 snatches 

185 lb, 24-in (60-cm) box

Time cap: 7 minutes
*Lacey posted 50 reps
**I will give this a whirl but will scale the weight on the snatches.  

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