21-15-9: Power Cleans and Box Jumps
21-15-9 reps, for time of:
Power Clean (155/105)
Box Jump (30″/24″)
Photo by @snoridgecrossfit
Author: snoridgecf
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice & FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice
Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice
FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU
For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups
Photo by @snoridgecrossfit
Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.
Snatch Pull + Hang Power Snatch 1-1-1-1 & 7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips
Snatch Pull + Hang Power Snatch 1-1-1-1
Snatch Pull + Hang Power Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips
7 rounds for time of:
7 Hang Power Snatches (95/65)
7 Lateral Burpee Over Bars
7 Ring Dips
Photo by @snoridgecrossfit
Back Squat 10-8-6 & 4 RFT: Double Unders, Deadlifts and Back Squats
Back Squat 10-8-6
Back Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Deadlifts and Back Squats
4 rounds for time of:
30 Double Unders
20 Deadlifts (155/105)
10 Back Squats (155/105)
Rest 2 mins
Photo by @snoridgecrossfit
Kettlebells are Here! Age Group Semifinal Tests and Floor Plans Released
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs & Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run & Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups
Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run
10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts (225/155)
Run 100m
Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups
3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups
Photo by @snoridgecrossfit
Blake
Blake
4 rounds for time of:
100 ft Plate Overhead Walking Lunge (45/25)
30 Box Jumps (24″/20″)
20 Wall Balls (20/14)
10 Handstand Push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~www.crossfit.com
Photo by @snoridgecrossfit
Overhead Squat 3-3-3 & Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU
For time:
21 Overhead Squats (95/65)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Overhead Squats
9 Bar Muscle-ups
Photo by @snoridgecrossfit
Clean & Jerk 1-1-1 & FT: Row and Clean & Jerks
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row and Clean & Jerks
For time:
Row 1000m
15 Clean & Jerks (pick load)
Row 500m
10 Clean & Jerks
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers & Pt.2: E3MOM for 15 mins: Front Squat
Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers
Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls (20/14)
25 Single Under Crossovers
* Scale Crossovers to 25 Single Unders or Practice. After first successful cross each jump = 1 rep (same as Quarterfinal standard)
Pt.2: E3MOM for 15 mins: Front Squat
3 Front Squats, pick load
Every 3 mins for 15 mins.
* Share up to 3 per rack and begin immediately after Pt. 1. Each rack will have 3 minutes each interval for all to lift. Adjust loads as needed.
Photo by @snoridgecrossfit
New movement alert! Single Under Crossovers were introduced in the Quarterfinals for individuals this year. Watch the below video for some great progressions for both singles and doubles.
The Wall-ball Shot
“As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.”
From “Functionality & Wall Ball,” CrossFit Journal Issue 12, August 2003
Bench Press 1RM & 4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
Bench Press 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips
4 rounds, 1 min per station, for max reps of:
Row Calorie
Power Snatch (75/55)
Ring Dip
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Age Group Semifinals Schedule Details & Scoring Tables Released