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1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
1x [3 Cleans + 2 Front Squats + 1 Jerk]
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @snoridgecf
Bench Press 10-8-6-4Bench Press 10-8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
24 Double Unders
12 Deadlifts (155#/105#)
8 Toes-to-bars
6 Ring Dips
Photo by @snoridgecf
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Thrusters and Chest-to-bar Pull-upsFor time:
Row 1000m
50 Thrusters (45#/35#)
30 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
What Did We Learn from Syndicate Crown, CrossFit’s Centerpiece Semifinal?
Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Medicine Ball Sit-ups (20#/14#)
20 Hand Release Push-ups
200m Partner Med Ball Run (20#/14#)
Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle RunIn 16 mins do:
Row 500m
then in the remaining time, AMRAP of:
25 Wall Balls (20#/14#)
20 Kettlebell Swings (70#/53#)
15 Medicine Ball Sit-ups (20#/14#)
10 Hand Release Push-ups
50 ft. Shuttle Run
Photo by @robcwilson @snoridgecrossfit
Clean Pull + Hang Power Clean + Front Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 x RFT: DB Hang Power Cleans, DB Front Squats, DB Push Jerks and Run5 rounds, each round for time, of:
9 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
Run 100m
Rest 1 min between each round.
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-4-3-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats, touch and go
FT: Deadlifts, Muscle-ups, Air SquatsFor time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Ring MU Scale to 12 Ring Dips or 6 BMU per round
Photo by @robcwilson @snoridgecrossfit
Seated Dumbbell Shoulder Press 8-8-8-8
Seated Dumbbell Shoulder Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Single Arm Dumbbell Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Seated Press. 8 reps each arm per set.
For time:
5 Wall Walks
25 Toes-to-bars
30 Box Jumps (24″/20″)
5 Wall Walks
30 Box Jumps
25 Toes-to-bars
5 Wall Walks
* Wall Walk/Climb: Start with toes and chest on the deck, walk feet up the wall until chest touches the wall, and then descend back to start position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Photo by @robcwilson @snoridgecrossfit
Semifinals start this Friday!
This weekend, the top athletes and teams from Quarterfinals will go head-to-head in three live Semifinal events: the Torian Pro, the CrossFit Lowlands Throwdown, and the Syndicate Crown.
If you are watching the events from home, check out livestreams of all three events throughout the weekend on the CrossFit Games site.
Back Squat 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
Run 200m
12 Back Squats (135#/95#)
* Take barbell from ground
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups
FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch (50#/35#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
HSPU and You: Master the Movement
Whether you are building strength in the strict form or learning a kipping handstand push-up after acquiring the appropriate strength, remember that gymnastics is a process. Think of building mechanics, consistency, and then intensity as we are taught in CrossFit methodology, and be patient. Gymnastics is a long game in which patience is rewarded. ~ www.crossfit.com
For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans, 135/95 lbs
100 Double Unders
60 Push Jerks, 135/95 lbs
100 Double Unders
60 Hand Release Push-Ups
* Share one bar. Alternate work/rest with your partner. No singles on PC, choose load that both can cycle for reps.
