Author: snoridgecf

Bench Press 6-6-6-6 & Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

Bench Press 6-6-6-6

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

Update Show: 2016 Team Series, Week 2 Events

Chipper: Handstand Push-ups, Toes-to-bar, Row, Push Press, and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
Row 1000m
75 Push Press (75#/55#)
150 Double Unders

BTWB

The Bench Press: I think Lisa and Michelle are doing it wrong.

Photo by @robcwilson

Week 2 Events 5, 6, 7, and 8 have been announced for the Team Series.

EMOM for 10 mins: Hang Squat Clean & 4 RFT: Runs and Thrusters

EMOM for 10 mins: Hang Squat Clean

Every 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load

Update Show: Coaches Announced for 2016 Invitational

4 RFT: Runs and Thrusters

4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)

BTWB

Photo by @robcwilson

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.
8 min.

Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs

Complete as many rounds as possible in 25 mins of:
30 Deadlifts (205#/145#)
30 Pull-ups
20 Burpee Box Jump Overs (24″/20″)
Partner Run 400m

*Alternate work (One works while one rests) with your partner; run together as a team.

BTWB

Photo by @robcwilson

“Saimo” shirts are on the way! Also the “Squatch” shirts are in so pick yours up if you preordered. Limited extras are available.

Advanced RX: Power Clean & Jerk : 2 RM & AMRAP Pt. 1 & Pt. 2

Advanced RX Class:

Power Clean & Jerk : 2 Rep Max

Find your Power Clean & Jerk 2 Rep Max.

Update Show: USA Team Announced for the CrossFit Invitational

Pt. 1: 12-9-6: Ground To Overheads and Bar Muscle Ups

12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up

Rest 5 min. Then Pt. 2

BTWB

Pt. 2: 15-12-9-6-3: Burpee Box Jump Overs, Ring Dips and Run

15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m

BTWB

Photo by @robcwilson

Back Squat 3-3-3 & FT: Buy-In Row; then Ball Slams and AbMat Sit-ups

Back Squat 3-3-3

Rest as needed between sets.

Rogue Red: Team Series, Week 1

FT: Buy-In Row; then 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

BTWB

Photo by @robcwilson

Shoulder Press 5-5-5-5 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

Shoulder Press 5-5-5-5

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

15-12-9-12-15: Kettlebell Swings, Box Jumps and Wall Balls

15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Photo by @robcwilson

In any sport or fitness activity that you continue to participate in over time at some point you may encounter either a tweak, a pull, or an injury. As you recover and make your way back (or work around it) there is some common sense to use to make sure you rehab properly and avoid further injury. Read the below link for how to approach recovery and reintroduction of CrossFit after an injury.

6 Tips to Return to CrossFit Post-Injury by www.boxlifemagazine.com