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Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Ring Rows and Thrusters4 rounds, 1 min per station, of:
Row Calorie
Ring Row
Thruster (95#/65#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees15-12-9-6-3 reps, for time of:
Run 100m
Hang Power Clean (135#/95#)
Lateral Burpee Over Bar
Photo by @robcwilson @snoridgecrossfit
5 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
9 Pull-ups
5 RFT: Wall Balls, Box Jumps and Pull-ups5 rounds for time of:
21 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)
9 Pull-ups
5 rounds for time of:
40 Wall Balls (20#/14#)
30 Box Jumps (24″/20″)
20 Pull-ups
* As a team of 2 alternate work/rest with your partner. Use your own Wall Ball and Box.
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: Run, KB Swings and KB Goblet Box Step-upsComplete as many rounds as possible in 20 mins of:
Run 400m
15 Kettlebell Swings (53#/35#)
12 Kettlebell Goblet 20″ Box Step-ups (53#/35#)
* 20″ box for all
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go use mats. No 1RM allowed.
AMRAP 15 mins: Deadlifts, Double Unders and Push-up (hand release)Complete as many rounds as possible in 15 mins of:
15 Deadlifts (185#/135#)
25 Double Unders
12 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
Dave Castro Talks Stage One and What to Expect at the Ranch And Beyond
Overhead Squat 2-2-2Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
4 Hang Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
8 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Run, Handstand Push-ups and Toes-to-bars5 rounds for time of:
Run 400m
12 Handstand Push-ups
15 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Katrin Davidsdottir 2:54 Handstand Hold – Event 6 CrossFit Games
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)