Event 4
Complete as many repetitions as possible in 10 minutes of:
10 Snatches, (85/135 pounds)
Rest 1 min.
10 snatches, (125/185 pounds)
Rest 1 min.
10 snatches, (145/225 pounds)
Rest 1 min.
Max-rep snatches in time remaining, (165/145 pounds)
Time cap: 10 min.
Event 5
For time:
2,000m Row
60m Handstand Walk
5 Legless Rope Climbs
1,000m Row
40m Handstand Walk
4 Legless Rope Climbs
500m Row
20m Handstand Walk
3 Legless Rope Climbs
Time Cap: 30 min.
Event 6, “Grettel”
10 Rounds for Time of:
3 Clean and Jerks (135/95 pounds)
3 Bar-Facing Burpees
Time cap: 7 min.
Athletes will submit scores in three separate blocks throughout the weekend, similar to the Quarterfinals and Age Group Online Qualifier, here are the remaining two submission deadlines.
Scores for Events 3 and 4 are due Saturday, June 12 at 12:00 PM PT.
Scores for Events 5 and 6 are due Sunday, June 13 at 12:00 PM PT.
Ready to get real close and personal with a pair of shorts? Because you’re going to want to spend a whole lot of time with the Vuori Ponto Shorts this summer.
They’re crafted from lightweight, soft as butter material with a classic brushed elastic waistband. Meaning you get an overly comfortable pair of shorts that still look amazing.
The CrossFit Lowlands Throwdown is one of three competitions tackling the first week of virtual programming provided by CrossFit for athletes participating in the five COVID-regulated competitions over the next two weekends.
On day one there are two tests, one old, and one new. Friendly Fran, a throwback to last Fall’s Stage One of the CrossFit Games is the test individual athletes took on first. Following that was a workout that looked long on paper (25 minute time cap), but that a majority of the athletes needed far less time to complete.
The teams would also faced two challenges, the first of which demanded all four athletes to do synchro work for all 135 reps of the workout. The second forced teams to work as pairs (men first, then women) to complete synchro work with dumbbells and GHD sit-ups. Note that all of the team workouts this weekend echo the individual workouts in some way.
Men’s Division
Largely unknown German athlete, Mortiz Fiebeg, occupies the top spot for the men. He’s not entirely unfamiliar to this competition though, Fiebeg placed 13th at the Lowlands Throwdown in 2019. He’s 26 years old, was 6th in Europe in the Quarterfinals, but was only 174th worldwide in the Open. He’s a slightly bigger athlete, weighing in at over 205 pounds, so a good performance on Friendly Fran (2nd place) could bode well in terms of good things to come for him this weekend.
Week three of the CrossFit Semifinals kicked off on Friday, June 11, with completely virtual events. The CrossFit German Throwdown hosted half of the European athletes and teams as they fought for a limited number of spots in the 2021 NOBULL CrossFit Games.
The women’s division:
Heading toward the virtual event, there were three big names drawing attention — Katrin Davidsdottir, Samantha Briggs, and Kristin Holte. Though several others had the opportunity and talent to punch their tickets to the Games. Holte turned in one of the best performances on the first day, setting herself up for a fantastic weekend.
Holte showcased her skills in Friendly Fran, a workout that originally debuted during Stage One of the 2020 Games. She finished with a time of 4:45, good enough for third overall. Holte then posted the fastest time in Event two, posting a time of 11:18 and edged out the United Kingdom’s Evie Hollis (11:32), who sits in third place after the first day.
Norway’s Jacqueline Dahlstrom increased her chances of reaching the 2021 NOBULL CrossFit Games with a strong performance on day one. She racked up 192 points — moving her into a tie with Holte for first place — by winning Friendly Fran and finishing third in Event 2 with a time of 11:51.
After having her first Games opportunity taken away from her last year due to the COVID-19 pandemic, Larissa Cunha made it be known on the opening day of the BCC that she is the woman to beat in the division. The Brazilian recorded an event win in Workout 1, “Friendly Fran, with a time of 3:43, and followed that with a second place in Workout 2, opening up a 16-point lead over the field.
Cunha’s time in Friendly Fran is the second fastest recorded during a CrossFit competition behind Tia-Clair Toomey’s time of 3:40 during the online stage of the 2020 Games. She is just one of three women to finish the workout under 4:00.
Argentinian Sasha Nieves currently occupies the second Games spot with a third place in Workout 1 and a fourth in Workout 2. Like Cunha, the 23-year old is seeking her first Games appearance.
Victoria Campos sits in third place, 12 points out of a Games qualifying spot. The Brazilian won Workout 2, finishing the workout in 12:59, nearly a minute ahead of Cunha.
Joining Campos in the current Last Chance Qualifier spots are Argentinians Alexia Williams and Games veteran Melina Rodriguez, who are both tied with 160 points, eight points behind Campos.
Hope everyone isn’t sick of CrossFit Games qualifying already because week three is upping the ante with three Semifinals going this week virtually in Europe and South America. The German Throwdown, Lowlands Throwdown, and Brazil CrossFit Championship will be sending a combined 12 men, 12 women, and 12 teams to the Games.
The interesting thing about this week and next is that there will be some standardized programming that will be utilized by all virtual events, including the three this weekend and two next weekend.
Since I’m feeling feisty this weekend, primarilybecause I’ll be sleeping in my own bed and consuming enough coffee for an adult blue whale to float in, I figured I would organize my thoughts about the virtual programming in a time honored structure utilized by literary masterminds and low-budget bloggers alike: A top-5 list.
Did the week get ahead of you and you’re looking to catch up on the top trending stories in CrossFit and the fitness industry? You’ve come to the right place. Each week we will wrap up the major news and stories people are talking about inside the box.
Another weekend of Semifinals puts more Games tickets on the line, but this weekend, all three competitions will be held virtually. Who are the top contenders to potentially move on and how could “instagram stalking” be the best way to keep you up to speed on all the competition action? Find a good WiFi connection and place to plug-in, and get ready for another weekend of competition!
Games Bound Athletes:
The Granite Games
1. Saxon Panchik (580) | Arielle Loewen (608) | Omnia (647)
2. Chandler Smith (548) | Mallory O’Brien (604) | MoveFastLiftHeavy (558)
3. Tim Paulson (541) | Emma Cary (560) | I1uvit (548)
4. Roy Gamboa (513) | Alessandra Pichelli (527) | 8th Day Gym (542)
5. Colten Mertens (508) | Caroline Conners (465) | Ocean State’s Finest (531)
Competitive Female Training Creates “Level M,” Programming for Athletes in Menopause
Women-focused program Competitive Female Training launched a new training tier in May, “Level M,” catering to female athletes transitioning to or done with menopause.
The program is divided into four tracks, each catering to different fitness levels while tackling weak points Norton has seen across female athletes: pulling strength, hip strength, and power production.
Norton also includes “hormone talk” with her programming, breaking down how her athletes’ bodies will feel and react to the workouts based on their menstrual cycle.
The big picture: While most US women will start menopause around age 51, it can happen anytime between the 40s and 50s. This means that many women will spend over one-third of their life in the perimenopausal (the transition period), menopause (when most women show symptoms like hot flashes, sleep issues, and more), or post-menopausal stages.
Keeping your midline stability and posterior control during overhead squats is hard. Unbalancing yourself with a single dumbbell overhead is cruel and unusual. Use these tips on dumbbell placement from five-time Games athlete Lukas Högberg to improve your technique and keep everything centered.
Not all omega-3 supplements are created equal. AquaOmega has raised the bar with higher quality, larger doses designed specifically for athletes in three delicious flavors. So you can get the fish oil your body craves, minus the fish taste.
Should you be using the momentum at the bottom of your squat to help you get out of that hole or not? Watch two-time Olympian Chad Vaughn break down when you should be using the bounce and how to train your body to handle the load.
The 3-in-1 Row, Ski, Paddle Machine Backed by Rich Froning
Whipr is the world's first portable ERG training machine. Turn your garage, hotel room, or bedroom into a fully functioning training facility, so you can stick with your programming wherever you are. Still selling at founder pricing, use code "MCU5" for an additional 5% off.
If there is one sure-fire way to get us to eat our veggies, it's roasting them with some bacon. This recipe adds in a little parmesan and avocado as well to create a delicious -- and nutritious -- side dish.
Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to tips@morningchalkup.com to be featured.
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