Category: CF Games

Front Squat: 4-4-4-4 & AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and Run

Front Squat: 4-4-4-4

Front Squat 4-4-4-4

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

BTWB

AMRAP 12 mins: Handstand Push-ups, Dumbbell Front Squats and Run

Complete as many rounds as possible in 12 mins of:
8 Handstand Push-ups
12 Dumbbell Front Squats, pick load
Run 200m

BTWB

Thruster: 1RM & Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

Alt EMOM 18 mins: Rows, Thrusters and Bar Muscle-ups

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Thrusters (75#/55#)
4 Bar Muscle-ups
* Scale BMU to less reps or 4 Strict Pull-ups/ 6 Supine RR

BTWB

Photo by @robcwilson

Sign up for the CrossFit Games Open! This year the Open officially moves to October and starts on Oct. 10 and runs through Nov. 11. This 5 week season will run just like each year so don’t wait. Sign up now, make sure you select our Affiliate team and let’s see how many we can get this year!
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Thruster: 2RM & AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

Thruster: 2RM

Record your best Thruster 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Rope Climbs, Ring Dips and Wall Balls

Complete as many rounds as possible in 15 mins of:
1 Rope Climb (15 ft)
10 Ring Dips
20 Wall Balls (20#/14#)

* Scale 1 RC to 2 Supine RC each round.

BTWB

Barbell Good Morning 5-5-5-5 & 5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

Barbell Good Morning 5-5-5-5

Barbell Good Morning 5-5-5-5

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

BTWB

5 RFT: Alternating Dumbbell Snatches, Box Jumps and Pull-ups

5 rounds for time of:
16 Alternating Dumbbell Snatches (50#/35#)
14 Box Jumps (24″/20″)
12 Pull-ups

BTWB

Deadlift: 6-6-6-6 & AMRAP 14 mins: Deadlifts, Toes-to-bars and Row

Deadlift: 6-6-6-6

Deadlift 6-6-6-6

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

BTWB

AMRAP 14 mins: Deadlifts, Toes-to-bars and Row

Complete as many rounds as possible in 14 mins of:
12 Deadlifts (185#/135#)
15 Toes-to-bars
18 Row Calories

BTWB

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)

Advanced RX: Pt. 1: AMReps 2 mins: Row Cal

As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP

BTWB

Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches

Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)

BTWB

Pt. 3: AMReps 2 mins: Assault Bike (Cal)

As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP

BTWB

EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Rows and Runs

EMOM for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.
* Choose Squat or Power

BTWB

3 RFT: Rows and Runs

3 rounds for time of:
Row 500m
Run 400m

BTWB

Back Squat: 3-3-3 & FT: Strict Pull-ups, Push-ups, and Air Squats

Back Squat: 3-3-3

Back Squat 3-3-3

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

BTWB

FT: Strict Pull-ups, Push-ups, and Air Squats

For time:
50 Strict Pull-ups
100 Push-ups
150 Air Squats

BTWB

Advanced RX: Deadlift : 1RM & FT: Rows; 4x Deadlifts and Wall Balls & Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups

Advanced RX Class:

Deadlift : 1RM

Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

FT: Rows; 4x Deadlifts and Wall Balls

For time:
Row 1000m
— then —
4 rounds of:
8 Deadlifts (255#/175#)
24 Wall Balls (20#/14#)

BTWB

Checkout: Alt EMOM 10 mins: Assault Bike Cal and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
10 Assault Bike Calories
5 Strict Handstand Push-ups

BTWB

Shoulder Press: 1RM & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
7 Sumo Deadlift High-pulls, 115/75 lbs
12 Box Jump Overs, 24/20 in

BTWB

Photo by @robcwilson

Last day to preorder the new SRCF Circle Logo shirts! Post is in our FB group or see us in the gym. Order goes in tomorrow!
The Greatest of All Time
The Open Kicks Off October 10
Buttery Bros CrossFit Games Doc?
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