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Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push Press and Lateral Burpees3 rounds for time of:
Row 500m
21 Push Press (75#/55#)
12 Lateral Burpee Over Bars
Photo by @robcwilson @snoridgecrossfit
27-21-15-9: Wall Balls, Sumo Deadlift High-pulls, Box Jumps, Push Press, Row27-21-15-9 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)
Push Press (75#/55#)
Row Calories
Photo by @robcwilson @snoridgecrossfit
Remember starting next week we are adding a weekly Tuesday and Thursday 10:30am class for those who can manage morning workouts in their schedule. Sign-ups required just like other classes!
Predictions on the Men’s Side of Phase 2 of the 2020 CrossFit Games
Predictions on the Women’s Side of Phase 2 of the 2020 CrossFit Games | The Bottom Line
Snatch 1-1-1-1Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm-up snatch (full or power)
7 rounds for time of:
35 Double Unders
1 Snatch, pick load
Make one snatch attempt per round. Do not count missed reps.
* Choose 1 load to use for all 7 rds. Only 1 attempt each round.
Photo by @robcwilson @snoridgecrossfit
Two-Time Fittest Woman Katrin Davidsdottir Cracks Top 50 Most Marketable Athletes in 2020
For quality:
Handstand Practice, 10 mins
* Practice HS hold freestanding or against a wall
FT: 4x Run, Push Press and Toes-to-bars then Double UndersFor time:
4 rounds of:
Run 400m
10 Push Press (115#/75#)
10 Toes-to-bars
— then —
100 Double Unders
* After 4 rds of Run/PP/T2B then complete the 100 DU as buy-out
Photo by @robcwilson @snoridgecrossfit
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
Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Run, Handstand Push-ups and Toes-to-bars5 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
FT: Double Unders, AbMat Sit-ups and CleansFor 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.
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.
Back Squat 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
15 Pull-ups
50 Air Squats
15 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Who Is Competing at the 2020 CrossFit Games?
1 Hang Power Clean & Jerk, pick load
Every 2 mins for 12 mins.
4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press
Photo @robcwilson @snoridgecrossfit
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and RunComplete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m
*Sub 150m Row for run if desired
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
– Use separate workout space and equipment for each partner
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?