Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups & AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters
Alt EMOM 10 mins: Strict Pull-ups and Deficit Handstand Push Ups
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
4 Deficit Handstand Push Ups
* HSPU: Kipping allowed for deficit or scale to HSPU, box pike, etc.
AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters
Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters (95#/65#)
Photo by @robcwilson
Congrats to Joel on earning his 100th WOD Club T tonight!
Read: How We Program Workouts and Some Tough Love by Freddy Camacho, CrossFit Of Fremont
I am consistently asked about how I program for us. In the below link are the exact same principles I use in programming our gym. The other 2 principles I use in addition to the 3 that Freddy lists are:
4) Repeatability: I program workouts and benchmarks to establish a baseline and to monitor overall gym progress. This includes but is not limited to strength workouts, past WOD’s that are “faves” of mine, Hero WOD’s, Benchmarks aka the “Girls”, and other workouts such as past Open, Regionals or Games WOD’s. This allows me to monitor gym progress.
5) Variance and Responsibility: I believe that CrossFit needs to vary not only movements, load and time; but also intensity, style of workout, and overall intended effect on a day to day basis. Workouts should not repeat a basic pattern for more than 2 days in a row (such as pull-pull-pull, or heavy-heavy-heavy etc.) Some weeks it may seem like a squat week, and some may seem like a push week but I balance all of them in my programming. If you come 5-6 days in a row, then you will see some repeatability, but that is because you should be taking a rest day. I do NOT program a workout I feel is a stupid amount of reps, time, or movements simply because you saw it on another website or someone instagrammed themselves sprawled out on the floor and said “ermagherd this crushed me you guys need to do this!”. We will not program a 60 minute chipper and 30 legless rope climbs or 250 burpees.
With these principles I follow a basic template. We will always do an Oly lift and squat each week, and either push or pull for strength. We will work on basic gymnastics skills regularly. We will always vary the conditioning across broad time and modal domains, and we will always give you opportunities to get coached and get your ass kicked depending on your skill and intensity.
OnRamp:
Next week we begin our September OnRamp. The schedule is below. If you know anyone interested in CrossFit tell them now is the time to start!
Our September OnRamp Schedule is:
- Tues. 9/8 at 7pm
- Thurs. 9/10 at 7pm
- Sat 9/12 at 8:30am
- Tues. 9/15 at 7pm
- Thurs. 9/17 at 7pm
- Sat 9/19 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
“The Myth of Adrenal Fatigue” – CrossFit Journal [article]
Bench Press 3-3-3-1-1-1 & 4 RFT: Power Cleans, Push-ups and AbMat Sit-ups
4 RFT: Power Cleans, Push-ups and AbMat Sit-ups
4 rounds for time of:
10 Power Cleans (165#/105#)
20 Push-ups
30 AbMat Sit-ups
Photo by @robcwilson
Next week we begin our September OnRamp. The schedule is below. If you know anyone interested in CrossFit tell them now is the time to start!
Our September OnRamp Schedule is:
- Tues. 9/8 at 7pm
- Thurs. 9/10 at 7pm
- Sat 9/12 at 8:30am
- Tues. 9/15 at 7pm
- Thurs. 9/17 at 7pm
- Sat 9/19 at 8:30am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Advanced RX: Squat Clean 3-3-3-1-1-1 & Christina
Advanced RX Class:
Squat Clean 3-3-3-1-1-1
Squat Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Christina”
Complete as many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans (135#/95#)
9 Kettlebell Swings (70#/53#)
9 Toes To Bars
9 Push Press (135#/95#)
9 Burpees
Post total rounds.
“Christina Taylor Green was born on September 11, 2001. She died in another public display of violence on January 8, 2011. She was shot in Tucson, along with 19 other people, including Arizona Congresswoman Gabrielle Giffords. Five victims died at the scene. Of the six fatalities, only Christina died at the hospital. Her uncle Greg Segalini said she took a bullet in the chest. The 9-year-old girl had accompanied a neighbor to the “town hall” event in a supermarket parking lot because she wanted to meet Gabrielle Giffords. Christina was newly elected to the student council at Mesa Verde Elementary School.
This WOD will be done in memory of Christina. The 6 movements in the workout represent how many people died as a result of the shooting, 9 reps for each movement represent Christina’s age.” ~ CrossFit Maximus
BTWB
Congrats to Dylan who passed the Advanced RX test on Saturday!
Team WOD: Push Press, Burpees, Kettlebell Swings
Team WOD: Push Press, Burpees, Kettlebell Swings
As a Team of 2 complete 3 rounds for time of:
50 Push Press (115#/75#)
50 Burpees
50 Kettlebell Swings (53#/35#)
* Alternate work and break up reps as a team. One works while one rests.
** One bar, One KB per team
Post total time.
Back Squat 3-3-3-3-3 & Death By Wall Ball
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Death By” – Wall Balls : 2 reps + 2 reps / 1 min
With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.
BTWB
Pic by @robcwilson
Dylan did not let the Wall Balls kill him today.
“Nick’s Zone: Chorizo Plantain Breakfast Pie” – CrossFit Journal [video] and [recipe]
How a barbell is made. Pretty amazing to think of the transformation into a barbell that we use everyday to lift weights.
Every 1 min for 10 mins: Power Clean & Jerk & AMRAP 10 mins: Box Jumps, Power Cleans and Push-ups
Every 1 min for 10 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 10 mins.
AMRAP 10 mins: Box Jumps, Power Cleans and Push-ups
Complete as many rounds as possible in 10 mins of:
15 Box Jumps (24″/20″)
12 Power Cleans (135#/95#)
9 Push-ups
BTWB
Goodbye Emma (for now)! This is Emma’s “College Bound” WOD. Keep CrossFitting in school and we all hope to see you back during break.
Alt EMOM 10 mins: Muscle-ups and Toes-to-bars & Row : 4x 500m
Alt EMOM 10 mins: Muscle-ups and Toes-to-bars
Every 1 min for 10 mins, alternating between: 3 Muscle-ups 7 Toes-to-bars
* Odd Minutes: MU / Even Minutes: T2B. Scale # of reps or sub 3 Ring Dips for MU.
Row : 4x 500m, rest 2 mins
Each for time: Row: 4x 500m
Rest 2 mins between efforts.
Pic by @robcwilson
Way too many cherry pickers today! No barbells = no one wants to row.
Squat Snatch 1-1-1-1-1 & Bionic
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Bionic”
5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
BTWB
ATTENTION:
Tomorrow (Wednesday) during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
- Please keep the lobby clear of your bags and belongings
- Please no snacks or food or drink in the Squatch Cave
- Leave the rowers out on the gym floor
CrossFit Games winner Ben Smith lifting for the first time 2 weeks after the Games and he does a 5×5 Front Squat. From the ground including a full clean. Up to 340 lbs. That’s pretty fit.
Ben Smith, 275-295-315-330-340 lb. – [video]
Front Squat 2-2-2-2-2 & 3 RFT: Run, Pull-ups, and Handstand Push-ups
3 RFT: Run, Pull-ups, and Handstand Push-ups
3 rounds for time of:
Run 400m
25 Pull-ups
15 Handstand Push-ups
BTWB
ATTENTION:
On Wednesday during the AM classes (0830 and 0930) we will be having the carpets cleaned in the lobby and kids area (Squatch Cave).
- Please keep the lobby clear of your bags and belongings
- Please no snacks or food or drink in the Squatch Cave
- Leave the rowers out on the gym floor