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Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
16 Registered
Updated CrossFit Games Rule Book Clarifies Semifinals, Last-Chance Qualifier
Shoulder Press 1RMRecord your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
8 Burpee Box Jump Overs (24″/20″)
8 Push Press (115#/75#)
Photo by @robcwilson @snoridgecrossfit
One more reason to sign up for the CrossFit Open starting March 11th! You are guaranteed to finish one spot higher than you would’ve before this:
Overhead Squat 5-5-5Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 500m
20 Alternating Dumbbell Power Snatches (50#/35#)
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
We are in Phase 2! Look for increased class sizes starting today. Please sign up for classes through MindBody and remember to cancel if you are unable to make it in so that others on the waitlist can get a WOD in.
Also if your class time if full and you are flexible with your schedule consider a different class that has open spots.
Power Clean & Jerk, pick load
Every 1 min for 10 mins.
FT: Run and Power Clean & JerksFor time:
Run 200m
2 Power Clean & Jerks (155#/105#)
Run 200m
4 Power Clean & Jerks
Run 200m
6 Power Clean & Jerks
Run 200m
8 Power Clean & Jerks
Run 200m
10 Power Clean & Jerks
Photo by @robcwilson @snoridgecrossfit
Coach Lisa is back! She will be coaching and assertively yelling at you on Tuesday’s and Thursday’s at 4pm.
btwb: THE NEW APP IS NEARLY HERE!
beyondthewhiteboard (btwb) launched a new app that updates everything. See above article for what has changed and how it works. Tons of new features!
2021 CrossFit Games Open Team SRCF:
15 Registered
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-upsComplete as many rounds as possible in 20 mins of:
30 Row Calories
20 Hand Release Push-ups
12 Alternating Single Leg V-ups
Photo by @robcwilson @snoridgecrossfit
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Back Squats and Kettlebell Swings5 rounds, 30 secs per station, for max reps of:
Back Squat (95#/65#)
Kettlebell Swing (70#/53#)
Rest 1 min
Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
2 Squat Snatches, pick load
Every 2 mins for 12 mins.
* Not touch and go.
4 RFT: Wall Balls and Overhead Squats4 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Squats (75#/55#)
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Games Veterans Prep for 2021 Season At The Fittest Experience
Shoulder Press 2-2-2Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
6 Dumbbell Push Press (50#/35#)
9 Pull-ups
12 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Swag alert!
New t-shirts/tanks and hoody preorder is up in the SRCF Facebook page. Go there for details and to post your order.
Breaking: Mayhem Freedom Reveals New Roster, Sets Sights On Fifth Title
Deadlift 2-2-2Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Deadlift (155#/105#)
Rest 1 min
Tabata Bar Facing Burpee
Rest 1 min
Tabata Toes-to-bar
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
FT: Thruster and Run LadderFor time:
30 Thrusters (75#/55#)
Run 800m
20 Thrusters (95#/65#)
Run 400m
15 Thrusters (115#/75#)
Run 200m
* Change plates as you go
Photo by @robcwilson @snoridgecrossfit
The CrossFit Open will take place from March 11-29. This year, the CrossFit Games will take place between July 29 and Aug. 1. Keep scrolling to see a couple of the unique ways you can personalize your Games experience. To learn more about the CrossFit Games season, click here.