Beyond the Whiteboard – Page 201

Strict Pull-ups 5×5 & 4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups

Strict Pull-ups 5×5

Rest as needed between sets.

4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups

4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
10 Two Hand Dumbbell Bent Over Rows, pick load
Double Dumbbell Front Rack Hold, 1 min
30 AbMat Sit-ups
* Not for time.

BTWB

Photo by @robcwilson @snoridgecrossfit

Different focus today with Turkish Get-ups and not a timed WOD. This workout hits everything while learning a new movement that works the shoulders, back, core, legs as well as balance and coordination. Demo below.

The Turkish Get-Up

Results

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

Back Squat 5-5-5 & FGB Style: Wall Balls and Sumo Deadlift High-pulls

Back Squat 5-5-5

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

BTWB

FGB Style: Wall Balls and Sumo Deadlift High-pulls

5 rounds, 30 secs per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Even a power outage couldn’t keep us out! (Except for the night classes)

We added a 3pm class for Thursday 1/14 due to power being out today. Sign up on MindBody.

Starting next week we will have a M, T, W 7pm class regularly. All classes are currently for existing members and as we continue to move through phases of reopening we will look at taking on new members!

Results

Back Squat 5-5-5

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

BTWB

Shoulder Press 5-5-5

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

BTWB

Shoulder Press 5-5-5 & 30-20-10: Push Press, Box Step-ups and Ring Rows

Shoulder Press 5-5-5

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

BTWB

30-20-10: Push Press, Box Step-ups and Ring Rows

30-20-10 reps, for time of:
Push Press (95#/65#)
Box Step-up (24″/20″)
Ring Row
Rest 30 secs
* Box Step are unweighted. RX Ring Row = Feet are minimum 1 ft. in front of rings.

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

11 Registered

Results

Deadlift 5-5-5 & 4 RFT: Rows, Deadlifts and Hand Release Push-ups

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.

BTWB

4 RFT: Rows, Deadlifts and Hand Release Push-ups

4 rounds for time of:
Row 300m
12 Deadlifts (185#/135#)
15 Hand Release Push-ups
Rest 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

Don’t see a class spot at the you’re looking for? Check the entire days schedule as each day has spots this whole week.

Please note if you are waitlisted you need to wait until MindBody moves you into the class and shows registered when a spot opens up.

Please don’t forget your mask. Welcome back!

Results

Results cont

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.

BTWB

4 RFT: Air Squats, Push-ups, Walking Lunges and Runs

4 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Reopening on Monday 1/11 for limited daily classes! Please use sign-ups on MindBody.

Class sizes are limited 5 people + 1 waitlist spot. Waitlisted athletes will be confirmed into class on MindBody as a spot opens up. Do NOT assume if you are waitlisted that you are confirmed into class. (As we move through phases etc. we will increase the class size)
NEW: Masks are required for coaches AND athletes working out. Please cooperate and wear it. Programming will be adjusted for this.
All check-in screening steps (temp check and health questions) are the same
All cleaning requirements are the same
MindBody sign-ups and check-in’s required
Please bring back the equipment you checked out when you come to class next week. Coaches will verify all equipment and sign in on the sheet.

20 RFT: DB Thrusters, DB Power Cleans and DB Push Jerks

20 rounds for time of:
5 Dumbbell Thrusters, pick load
3 Dumbbell Power Cleans, pick load
3 Dumbbell Push Jerks, pick load
* Use single DB or KB, alt arms each round. Goblet Thruster. If you have two DB then go for it!

BTWB

Photo by @robcwilson @snoridgecrossfit