Author: snoridgecf

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

Bench Press 2-2-2

Bench Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic
  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.
Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

Results

Squat Clean Thruster + Thruster : 1-1-1 & 3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters

Squat Clean Thruster + Thruster : 1-1-1

Squat Clean Thruster + Thruster 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters

3 rounds for time of:
Run 400m
15 Sumo Deadlift High-pulls (95#/65#)
15 Thrusters (95#/65#)

BTWB

Photo by @snoridgecrossfit

Sweet Home Alabama: CrossFit Games to Birmingham for 2024-27

Results

Results cont

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper & Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

Team WOD: 6 min to find 1RM Max Power Snatch

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper

For time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells

BTWB

Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

For time:
50 Double Unders
— then —
12 Power Snatches (115#/75#)
12 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
6 Power Snatches
6 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
12 Power Snatches
12 Lateral Burpee Over Bars
— then —
50 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Front Racked Alternating Reverse Lunge 8-8 & 3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries

Front Racked Alternating Reverse Lunge 8-8

Front Racked Alternating Reverse Lunge 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries

3 rounds for time of:
20 Kettlebell Swings (53#35#)
20 Kettlebell Goblet Squats (53#35#)
20 Kettlebell Goblet Lunges (53#35#)
100m Single Arm Kettlebell Overhead Carry (53#35#)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat: 2RM & Cindy XXX

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

Cindy XXX

As many reps as possible in 20 mins of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

BTWB

Photo by @snoridgecrossfit

CrossFit Games Motivation

Results

E2MOM for 10 mins: 3 Deadlift + 2 Hang Power Clean + Jerk & Light Running DT

E2MOM for 10 mins: 3 Deadlift + 2 Hang Power Clean + Jerk

1 x 3 Deadlift + 2 Hang Power Clean + Jerk, pick load

Every 2 mins for 10 mins.

BTWB

Light Running DT

4 rounds for time of:
18 Deadlifts (115#/75#)
12 Hang Power Cleans (115#/75#)
9 Push Jerks (115#/75#)
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Skills: Handstand Walk and Handstand Push-up Practice & FT: Rows, Thrusters and Handstand Push-ups

Skills: Handstand Walk and Handstand Push-up Practice

For quality:
Handstand Walk
Handstand Push-up

BTWB

FT: Rows, Thrusters and Handstand Push-ups

For time:
Row 1000m
50 Thrusters (45#/35#)
30 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

Where Will the CrossFit Games Move to in 2024? We May Find Out Soon

Results

Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB Snatch & Solo WOD: AMRAP 15 mins: Run, Deadlifts, Box Jumps and DB Snatch

Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB Snatch

Complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Deadlifts (225#/155#)
Partner Run 200m
30 Box Jumps (24″/20″)
Partner Run 200m
40 Alternating Dumbbell Snatches (50#/35#)

BTWB

Solo WOD: AMRAP 15 mins: Run, Deadlifts, Box Jumps and DB Snatch

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Deadlifts (225#/155#)
Run 200m
15 Box Jumps (24″/20″)
Run 200m
20 Alternating Dumbbell Snatches (50#/35#)

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Power Clean + Squat Clean + Jerk & 2-4-6-8-10: Shuttle Runs and Wall Walks

E2MOM for 12 mins: Power Clean + Squat Clean + Jerk

1 Power Clean + Squat Clean + Jerk, pick load

Every 2 mins for 12 mins.

BTWB

2-4-6-8-10: Shuttle Runs and Wall Walks

2-4-6-8-10 reps, for time of:
Shuttle Run, 50 ft
Wall Walk

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT