Month: July 2020

Touch And Go Deadlift 3-3-3 & AMRAP 20 mins: Deadlifts, Dumbbell Push Press and Run

Touch And Go Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats.

AMRAP 20 mins: Deadlifts, Dumbbell Push Press and Run

Complete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
7 Dumbbell Push Press (50#/35#)
Run 100m

Photo by @robcwilson @snoridgecrossfit

5 RFT: Run, Muscle-ups and Thrusters & Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups

5 RFT: Run, Muscle-ups and Thrusters

5 rounds for time of:
Run 200m
3 Muscle-ups
15 Thrusters (75#/55#)
* Scale 3 MU to 5 Strict Pull-ups or 9 Ring Rows each round

Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups

For time:
50 AbMat Sit-ups
50 Alternating Single Leg V-ups

Photo by @robcwilson @snoridgecrossfit

Fore!

As many reps in 12 mins as you can of:
Clean & Jerk (135#/95#) 4 mins
Row (calories) 4 mins
Burpee 4 mins

“Good Things Are Coming:” Steph Chung Talks The PFAA And The Future Of The Sport

Photo by @robcwilson @snoridgecrossfit

AMRAP 30 mins: Rows, Push-ups and Overhead Squats

Complete as many rounds as possible in 30 mins of:
Row 500m
20 Push-ups
20 Overhead Squats (65#/45#)

* OHS Load should be something you can do UB or no more than 2 sets of 10. Otherwise lighten it. Push-ups = no sagging, shoulders below elbows, lock out at top. Scale to HRPU or assisted.
* Slow and steady pace through this one!

Photo by @robcwilson @snoridgecrossfit

Strict Pull-ups 5×5

Rest as needed between sets.

Strict Pull-ups 5×5 & Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups

Strict Pull-ups 5×5

Rest as needed between sets.

Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups

For time:
Run 600m
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Medicine Ball Walking Lunges (20#/14#)
20 Burpee-to-Plates (45# plate)
10 Strict Pull-ups
* Burpee to Plate (see Demo Vid) = Burpee and jump onto 45# plate, open hips on top
** Med Ball Walking Lunge (See Demo vid) = Hold MB on chest and Lunge

Photo by @robcwilson @snoridgecrossfit

E2MOM for 20 mins: Power Clean + Hang Squat Clean & Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs

E2MOM for 20 mins: Power Clean + Hang Squat Clean

1 Power Clean + Hang Squat Clean, pick load

Every 2 mins for 20 mins.
* Choose load, complete complex of 1+1. Build up in weight as you go

Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs

Complete as many rounds as possible in 5 mins of:
5 Dumbbell Squat Cleans, pick load
Run 100m
* Do not drop DB’s

Future of CrossFit Summit Kicks Off Today

Photo by @robcwilson @snoridgecrossfit

I was asked yesterday why we didn’t program a strength portion upfront. I realized I hadn’t posted my reasoning and wanted to share more broadly. In short (because I could talk about this ad nauseum), we are all getting used to working out again with a barbell (though some are at different points in their journey for those who own a barbell). Not only are we wanting to prevent injury but I also want to allow us to get comfortable with moving loads again at manageable weights and reps while allowing for proper recovery.

On top of that I want to return us more to what Michelle and I feel are the basics of CrossFit methodology. We want to focus on technique first and vary modal domains. We want to keep the programming focused on being “fun” and not predictable. We want to allow for all of us to do some benchmarks, Hero workouts, and different styles of workouts we haven’t done as much in the past couple of years. Some days it means a heavy day, other days a long or short workout, repeated high intensity intervals or long duration moderate domains, couplets or triplets, etc.

Last is with our current capacity capped from Phase 2 restrictions we want to allow for efficient classes that don’t run long and allow for distancing and “personal” workspaces. By not having a pre-workout strength session as often we can more easily accomplish this!