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Record your best Thruster 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
FT: Rows; 4 x KB Swings, Toes-to-bars and Wall BallsFor time:
Row 750m
— then —
4 rounds of:
15 Kettlebell Swings (53/35)
10 Toes-to-bars
20 Wall Balls (20/14)
Photo by @snoridgecrossfit
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Semifinals Age Group Test 4For time:
20 Burpee Box Jump Overs (20″)
— then —
2 rounds of:
20 Kettlebell Box Step-ups (70/53 to 20″)
2 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Kettlebell Goblet Squats (70/53 to 20″)
2 Legless Rope Climbs, 15 ft
— then —
20 Burpee Box Jump Overs (20″)
Photo by @snoridgecrossfit
Power Clean & Push Jerk 1-1-1Power Clean & Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For 5 cycles:
AMRAP in 2 mins of:
7 Deadlifts (135/95)
5 Power Cleans (135/95)
3 Push Jerks (135/95)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 25 mins: Burpees, Push-ups, Air Squats, Sit-ups, and RowComplete as many rounds as possible in 25 mins of:
5 Burpees
10 Push-ups
15 Air Squats
20 AbMat Sit-ups
25/20 Row Calories
Rest 1 min
Photo by @snoridgecrossfit
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and DB Push Press3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load
The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.
Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)
2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)
Photo by @snoridgecrossfit
This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @snoridgecrossfit
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Wall Walks, Double Unders, and SnatchesEvery 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load
Photo by @snoridgecrossfit
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Murph Prep: Run and Cindy Intervals4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Photo by @snoridgecrossfit
The Kipping Pull-up
This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com
