Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Month: January 2022
Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips
18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)
Photo by @robcwilson @snoridgecrossfit
All about the community! Sign up for the Open!
SRCF Athlete Count for the 2022 CrossFit Games Open: 5
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
As a team of 2 complete for time. Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks & Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.
Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks
For time:
200m Med Ball Run (20#/14#)
25 Wall Balls (20#/14#)
25 Power Cleans (115#/75#)
25 Push Jerks (115#/75#)
200m Med Ball Run
25 Push Jerks
25 Power Cleans
25 Wall Balls
200m Med Ball Run
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Bent Over Rows
Lifting: Deadlifts and Bent Over Rows
Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR
Lifting: Deadlifts and Bent Over Rows & AMReps 15 mins (1,2,3,…): Deadlifts and Runs
Lifting: Deadlifts and Bent Over Rows
Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR
AMReps 15 mins (1,2,3,…): Deadlifts and Runs
As many reps as possible in 15 mins of:
1 Deadlift (275#/185#)
Run 50m
2 Deadlifts
Run 100m
3 Deadlifts
Run 150m
…
Continuing adding reps/distance in this scheme each round until time expires.
Photo by @robcwilson @snoridgecrossfit
Push Press: 3RM
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Push Press: 3RM & AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Push Press (95#/65#)
8 Lateral Burpee (Over Barbell)
25 Double Unders
Photo by @robcwilson @snoridgecrossfit
Massive news on the Games front:
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Strict Pull-up 5-5-5-5 & AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings
In 16 mins do:
Row 1500m
then in the remaining time, AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Emma McQuaid, Patrick Vellner Win: Four Takeaways from the Final Day of Wodapalooza