FQ: Handstand Push-up Practice: 3×5
Kipping Handstand Push-up Practices 3×5
Rest 3 mins between sets.
Photo by @snoridgecrossfit
Author: snoridgecf
Deadlift 4-4-4 & 4 RF-ME / 1 min Stations: Shuttle Runs, Deadlifts, Double Unders, and Sit-ups
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Shuttle Runs, Deadlifts, Double Unders, and Sit-ups
4 rounds, 1 min per station, for max reps of:
Shuttle Run, 25 ft
Deadlift (155/105)
Double Under
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Complex: 1RM Power Snatch + Hang Squat Snatch & Benchmark Tuesday: Air Force Isabel
Complex: 1RM Power Snatch + Hang Squat Snatch
Find your Power Snatch + Hang Squat Snatch 1 Rep Max.
Benchmark Tuesday: Air Force Isabel
For Time:
30 Snatches (135/95)
Each athlete must do four burpees at the beginning of every minute before moving on to the snatches. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Post total time.
Photo by @snoridgecrossfit
Front Squat 2RM & AMReps 14 mins: Row, Air Squats, and Muscle-ups Ladder
Front Squat 2RM
Log your best Front Squat 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
AMReps 14 mins: Row, Air Squats, and Muscle-ups Ladder
As many reps as possible in 14 mins of:
Row 100m
10 Air Squats
1 Muscle-up
Row 200m
20 Air Squats
2 Muscle-ups
Row 300m
30 Air Squats
3 Muscle-ups
Row 400m
40 Air Squats
4 Muscle-ups
Row 500m
50 Air Squats
5 Muscle-ups
Row 600m
60 Air Squats
6 Muscle-ups
Photo by @snoridgecrossfit
Team WOD: Run w/Bumper, Thrusters, and Rope Climbs & Solo WOD: FT: Run, Thrusters, and Rope Climbs
Team WOD: Run w/Bumper, Thrusters, and Rope Climbs
As a Team of for time:
Run (bumper plate 45/25 lbs) 400m
60 Thrusters (95/65)
6 Rope Climbs 15 ft
Run (bumper plate) 400m
40 Thrusters
4 Rope Climbs
Run (bumper plate) 400m
20 Thrusters
2 Rope Climbs
Break up the reps for Thrusters/RC but must run together. Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.
Solo WOD: FT: Run, Thrusters, and Rope Climbs
For time:
Run 400m
21 Thrusters (95/65)
3 Rope Climbs 15 ft
Run 400m
15 Thrusters
2 Rope Climbs
Run 400m
9 Thrusters
1 Rope Climb
Photo by @snoridgecrossfit
Starting this Tuesday through September we are going to have “Benchmark Tuesdays”. We will program either a classic CrossFit Benchmark WOD or a variant version (think “Helena”). Why Tuesday? To minimize the impact on people getting away for long weekends in what’s left of summer and also to make it harder to cherry pick 🙂
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Overhead Squat 3-3-3 & AMRAP 15 mins: Burpees, Overhead Squats, AbMat Sit-ups, and Run
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Burpees, Overhead Squats, AbMat Sit-ups, and Run
Complete as many rounds as possible in 15 mins of:
7 Burpees
10 Overhead Squats (95/65)
15 AbMat Sit-ups
Run 100m
Photo by @snoridgecrossfit
Complex: 1RM Power Clean + Hang Squat Clean & Opt. 1: Helena & Opt. 2: Helen
Complex: 1RM Power Clean + Hang Squat Clean
1x [ 1 Power Clean + 1 Hang Squat Clean ]
Record your best 1 Rep Max lift.
Photo by @snoridgecrossfit
Bench Press 7-7-7-7 & 5 RFT: Dumbbell Bench Press, Farmer Carries, and Rows
Bench Press 7-7-7-7
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Dumbbell Bench Press, Farmer Carries, and Rows
5 rounds for time of:
10 Dumbbell Bench Press (50/35)
100m Farmer Carry (50/35)
Row 400m/300m
Photo by @snoridgecrossfit
Deadlift 5-5-5 & AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-ups
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Wall Balls, Run, and Handstand Push-ups
Complete as many rounds as possible in 15 mins of:
15 Deadlifts (185/135)
15 Wall Balls (20/14)
Run 200m
15 Handstand Push-ups
Photo by @snoridgecrossfit
Front Squat 4RM & 5 RFT: Front Squats, Toes-to-bars and Box Jumps
Front Squat 4RM
Record your best Front Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5 RFT: Front Squats, Toes-to-bars and Box Jumps
5 rounds for time of:
9 Front Squats (135/95)
9 Toes-to-bars
9 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
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