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Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Wall Walks, Double Unders, and SnatchesEvery 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load
Photo by @snoridgecrossfit
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Murph Prep: Run and Cindy Intervals4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Photo by @snoridgecrossfit
The Kipping Pull-up
This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and BurpeesComplete as many rounds as possible in 15 mins of:
Dumbbell Farmer Carry (50/35) 100m
30 AbMat Sit-ups
15 Deadlifts (185/135)
10 Burpees
Photo by @snoridgecrossfit
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pullsIn 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)
In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.
1 Push Press + 1 Split Jerk 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: MooreComplete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk PracticeEvery 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice
For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups
Photo by @snoridgecrossfit
Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.
Snatch Pull + Hang Power Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Hang Power Snatches, Lateral Burpees, and Ring Dips7 rounds for time of:
7 Hang Power Snatches (95/65)
7 Lateral Burpee Over Bars
7 Ring Dips
Photo by @snoridgecrossfit
Back Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Deadlifts and Back Squats4 rounds for time of:
30 Double Unders
20 Deadlifts (155/105)
10 Back Squats (155/105)
Rest 2 mins
Photo by @snoridgecrossfit
Kettlebells are Here! Age Group Semifinal Tests and Floor Plans Released
In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint
Post total rounds.
* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team
Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts (225/155)
Run 100m
3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups
Photo by @snoridgecrossfit
