Author: snoridgecf

Shoulder Press 4-4-4 & 3 RFT: Run, Pull-ups and DB Push Press

Shoulder Press 4-4-4

Shoulder Press 4-4-4

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

BTWB

3 RFT: Run, Pull-ups and DB Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load

BTWB
Photo by @snoridgecrossfit

The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.

Results

Results cont

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans & Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans

2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)

BTWB

Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)

BTWB

Photo by @snoridgecrossfit

This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).

Three Reasons to Program Training Cycles at Your Affiliate

Results

Clean Pull + Hang Power Clean 1-1-1-1 & FT: Row 1k/750m/500m/250m

Clean Pull + Hang Power Clean 1-1-1-1

Clean Pull + Hang Power Clean 1-1-1-1

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

BTWB

FT: Row 1k/750m/500m/250m

For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m

BTWB

Photo by @snoridgecrossfit

Results

Squat Snatch + Overhead Squat 1-1-1-1 & Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches

Squat Snatch + Overhead Squat 1-1-1-1

Squat Snatch + Overhead Squat 1-1-1-1

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

BTWB

Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches

Every 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals

Back Squat 8-6-4

Back Squat 8-6-4

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

BTWB

Murph Prep: Run and Cindy Intervals

4 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.

BTWB

Photo by @snoridgecrossfit

The News You DON’T Need | The Mayhem Update Show EP. 1

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

Results 

Results cont

Deadlift 6-6-6 & AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees

Deadlift 6-6-6

Deadlift 6-6-6

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

BTWB

AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees

Complete 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

BTWB

Photo by @snoridgecrossfit

What Is a Deadlift?

Results

Results cont

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls & Solo WOD: AMRAP 16 mins w/ Buy-in: Row; Shuttle Runs, Push-ups, Wall Balls and KB Swings

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups

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

BTWB

Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls

In 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)

BTWB

Solo WOD: AMRAP 16 mins w/ Buy-in: Row Cal; Shuttle Runs, Hand Release Push-ups, Wall Balls and KB Swings

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)

BTWB

Photo by @snoridgecrossfit

SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.

The *CORRECT* Age Group Semifinal Leaderboards

Results

1 Push Press + 1 Split Jerk 1-1-1-1 & Opt. 1: Moore & Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

1 Push Press + 1 Split Jerk 1-1-1-1

1 Push Press + 1 Split Jerk 1-1-1-1

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

BTWB

Opt. 1: Moore

Complete 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

BTWB

Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

SNORIDGE CROSSFIT