Bench Press 5-5-ME
Bench Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Author: snoridgecf
Front Squat 2-2-2 & Death By: DB Thrusters
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By: DB Thrusters
Death By Dumbbell Thruster
With a continuously running clock perform:
1 Dumbbell Thruster (50#/35#) in the first 1 min
2 Dumbbell Thrusters in the second 1 min
3 Dumbbell Thrusters in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
2022 Last-Chance Qualifier Workouts Released
The Last-Chance Qualifier gives athletes who narrowly missed a spot at the Semifinals one more chance to make it to this year’s CrossFit Games in Madison. Athletes will have from Wednesday through Friday to complete the four workouts. At the close of competition, the top two men and top two women will receive a ticket to the Games.
The LCQ workouts are designed to separate the very, very good from the best, but don’t be surprised to see renditions of them as Workouts of the Day this week.
Shoulder Press 7-7-7 & FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal
5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
4th of July Schedule (Monday 7/4):
- 5:30am class
- 9:30am class
- 10:30am class
- All other class times cancelled that day (rest of week are normal hours)
- Team and Solo WOD options for all classes
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups & Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Run 400m
30 Back Squats (115#/75#)
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats (155#/105#)
10 Lateral Burpee Over Barbells
10 Pull-ups
Run 400m
Photo by @snoridgecrossfit
Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Buy-In; Ball Slams and AbMat Sit-ups
For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups
Photo by @snoridgecrossfit
Lifting: Bent Over Barbell Rows and Strict HSPU & AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings
Lifting: Bent Over Barbell Rows and Strict HSPU
Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set
AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings
Complete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)
Photo by @snoridgecrossfit
Deadlift 3-3-3 & FT: Deadlifts and Runs
E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch & Checkout: Hollow Rocks: 50 Reps
Chipper: Run, Muscle-ups, Squat Snatch
For time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.
Photo by @snoridgecrossfit
Front Squat 3-3-3 & 21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls
21-18-15-12-9-6-3 reps, for time of:
Push Press (95#/65#)
Box Jump (24″/20″)
Wall Ball (20#/14#)
Photo by @snoridgecrossfit
Clean & Jerk: 8 Min to find 1RM & Team or Solo: Eva Strong
Clean & Jerk: 8 Min to find 1RM
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team or Solo: Eva Strong
With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks (205#/135#)
Run 400m (together)
Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.
In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
Photo by @snoridgecrossfit