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5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams
For 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (205#/145#)
6 Box Jumps (24″/20″)
9 Ball Slams (30#/20#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
Events:
SRCF Gymnastics Skills Clinic
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups
Photo by @snoridgecrossfit
Events:
SRCF Gymnastics Skills ClinicBench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups
Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters3 rounds for time of:
Run 400m
15 Sumo Deadlift High-pulls (95#/65#)
15 Thrusters (95#/65#)
Photo by @snoridgecrossfit
Sweet Home Alabama: CrossFit Games to Birmingham for 2024-27
Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 6 min to find 1RM Max Power SnatchLog your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
For time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells
For time:
50 Double Unders
— then —
12 Power Snatches (115#/75#)
12 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
6 Power Snatches
6 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
12 Power Snatches
12 Lateral Burpee Over Bars
— then —
50 Double Unders
Photo by @snoridgecrossfit
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Front Racked Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries3 rounds for time of:
20 Kettlebell Swings (53#35#)
20 Kettlebell Goblet Squats (53#35#)
20 Kettlebell Goblet Lunges (53#35#)
100m Single Arm Kettlebell Overhead Carry (53#35#)
Photo by @snoridgecrossfit
