5 RFT: Wall Balls, Box Jumps and Pull-ups
5 rounds for time of:
21 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
9 Pull-ups
Category: Beyond the Whiteboard
AMRAP 20 mins: Run, KB Swings and KB Goblet Box Step-ups
AMRAP 20 mins: Run, KB Swings and KB Goblet Box Step-ups
Complete as many rounds as possible in 20 mins of:
Run 400m
15 Kettlebell Swings (53#/35#)
12 Kettlebell Goblet 20″ Box Step-ups (53#/35#)
* 20″ box for all
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 2-2-2-2-2 & AMRAP 15 mins: Deadlifts, Double Unders and Push-up
Sumo Deadlift 2-2-2-2-2
Sumo Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go use mats. No 1RM allowed.
AMRAP 15 mins: Deadlifts, Double Unders and Push-up (hand release)
Complete as many rounds as possible in 15 mins of:
15 Deadlifts (185#/135#)
25 Double Unders
12 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
Dave Castro Talks Stage One and What to Expect at the Ranch And Beyond
Overhead Squat 2-2-2 & AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
4 Hang Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
8 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Push Press 1RM & 5 RFT: Run, Handstand Push-ups and Toes-to-bars
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Run, Handstand Push-ups and Toes-to-bars
5 rounds for time of:
Run 400m
12 Handstand Push-ups
15 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Katrin Davidsdottir 2:54 Handstand Hold – Event 6 CrossFit Games
Push Press 1RM
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FQ: Muscle-up Skill Practice & Chipper: Wall Balls, Row, Dumbbell Snatches, Box Jump Overs, and BMU
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
Chipper: Wall Balls, Row, Dumbbell Snatches, Box Jump Overs, and BMU
For time:
50 Wall Balls (20#/14#)
40 Row Calories
30 Dumbbell Snatches (50#/35#)
20 Box Jump Overs (24″/20″)
15 Bar Muscle-ups
* Sub 15 strict pull-ups or 30 ring rows
Photo by @robcwilson @snoridgecrossfit
FQ: Muscle-up Skill Practice
FQ: Muscle-up Skill Practice
For quality:
Muscle-up Skill Practice, 10 mins
* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)
FT: Double Unders, AbMat Sit-ups and Cleans & Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans
FT: Double Unders, AbMat Sit-ups and Cleans
For time:
50 Double Unders
50 AbMat Sit-ups
5 Cleans (185#/135#)
40 Double Unders
40 AbMat Sit-ups
4 Cleans
30 Double Unders
30 AbMat Sit-ups
3 Cleans
20 Double Unders
20 AbMat Sit-ups
2 Cleans
10 Double Unders
10 AbMat Sit-ups
1 Clean
* Scaled version of 2020 CF Games Event 7 “Awful Annie”. Choose squat or power clean.
Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans
As a team of 2 for time:
100 Double Unders
100 AbMat Sit-ups
10 Cleans (185#/135#)
80 Double Unders
80 AbMat Sit-ups
8 Cleans
60 Double Unders
60 AbMat Sit-ups
6 Cleans
40 Double Unders
40 AbMat Sit-ups
4 Cleans
20 Double Unders
20 AbMat Sit-ups
2 Cleans
* Team of 2 Scaled version of 2020 CF Games Event 7 “Awful Annie”. Choose squat or power clean.
** Alternate work/rest with your partner. Split reps as needed.
Photo by @robcwilson @snoridgecrossfit
Stage 1 of the 2020 CF Games went down this weekend with an online portion of the Top 30 men and women and the programming was simple, challenging and pure CrossFit. On top of that the lack of posting scores or times until after the deadline of each phase meant athletes had to sell out, and not “game” it. We will program a couple more of the Stage 1 workouts in a scaled or traditional format over the next couple of weeks, beginning with this version of “Awful Annie” above.
FT: Double Unders, AbMat Sit-ups and Cleans
FT: Double Unders, AbMat Sit-ups and Cleans
For time:
50 Double Unders
50 AbMat Sit-ups
5 Cleans, 185/135 lbs
40 Double Unders
40 AbMat Sit-ups
4 Cleans, 185/135 lbs
30 Double Unders
30 AbMat Sit-ups
3 Cleans, 185/135 lbs
20 Double Unders
20 AbMat Sit-ups
2 Cleans, 185/135 lbs
10 Double Unders
10 AbMat Sit-ups
1 Clean, 185/135 lbs
* Scaled version of 2020 CF Games Event 7 "Awful Annie". Choose squat or power clean.