Category: CF Games

Skill Work: Rope Climb Progressions, Rope Climb Practice & Sisson

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

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Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m

If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.

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Photo by @robcwilson
Some great workouts were released today for the Games Age Group Qualifiers and we will see some of these at some point in our programming (or variants).
AGOQ Workouts Released
2018 Age Group Online Qualifier (AGOQ) Event Details

Results

Results cont

Overhead Squat 3-3-3-3 & 21-15-9: Kettlebell Swings and Overhead Squats

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

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21-15-9: Kettlebell Swings and Overhead Squats

21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)

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Photo by @robcwilson
Can’t wait to see what these workouts will be for the Masters/Teens qualifier:
For the Ages: The Age Group Online Qualifier
Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Snatch & Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches & Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

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Pt. 1: 3 RFT: Rows, Handstand Walks and Snatches

3 rounds for time of:
Row 500m
Handstand Walk, 60 ft
10 Squat Snatches (115#/75#)
Rest 2 mins

Rest 5 min. Then complete part 2.

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Pt. 2: AMRAP 4 mins: Dumbbell Hang Clusters and Burpee Over Dumbbell

Complete as many rounds as possible in 4 mins of:
3 Dumbbell Hang Clusters, pick load
6 Burpee Over Dumbbells

Take 5 min rest after Pt. 1

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Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

Teams of 2 complete 12 rounds for time of:
10 Dumbbell Hang Clusters (45#/25#)
10 Burpees
Row 250m

* Alternate each movement with your partner. Partner A performs the 10 Hang Clusters, then Partner B performs the 10 burpees. Then, Partner A rows the 250m. Partner B will start the next round on the 10 Hang Clusters, rotating each movement till 12 rounds completed.

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FT: Power Cleans, Wall Balls, Kettlebell Swings & Power Clean 1RM

FT: Power Cleans, Wall Balls, Kettlebell Swings

For time:
25 Power Cleans (95#/65#)
50 Wall Balls (20#/14#)
75 Kettlebell Swings (53#/35#)
50 Wall Balls
25 Power Cleans

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Power Clean 1 Rep Max

Power Clean 1 Rep Max

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Immediately after completing the chipper you have ONLY 5 attempts to find your highest 1RM. Do NOT exceed 5 lifts total including “warm-up” lifts. Time cap is 5 minutes post WOD.

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Photo by @robcwilson
A little curveball today with a max lift after the WOD. Getting a limited number of attempts with a time limit while fatigued is a different type of test similar to what we saw in the Open. We will mix this format in periodically.
Inside the Leaderboard: The 2018 Open

Results

Results cont

Hang Power Snatch + Snatch Balance 1-1-1-1 & AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips

Hang Power Snatch + Snatch Balance 1-1-1-1

Hang Power Snatch + Snatch Balance 1-1-1-1

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

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AMRAP 16 mins w/ Buy-in: Rows, Air Squats, Alternating Dumbbell Snatches and Ring Dips

In 16 mins do:
Row 1000m
then in the remaining time, AMRAP of:
30 Air Squats
20 Alternating Dumbbell Snatches (pick load)
10 Ring Dips

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Photo by @robcwilson
With the Open behind us it’s time to focus on those movements or type of workout that showed up that were your weakness. Going forward we will try some new things like more dumbbells, different order of conditioning and strength every so often, longer duration workouts and dedicated focus once each week on skills/gymnastic movements (which we have started doing already).
The Power Snatch
The Snatch Balance

Results

Results cont

Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: 3 RFT: Deadlifts and Double Unders & Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint

Advanced RX Class:

Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

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

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Pt. 1: 3 RFT: Deadlifts and Double Unders

3 rounds for time of:
10 Deadlifts (275#/185#)
50 Double Unders
* Touch and go, use mats no drops. Rest 5 min. then complete part 2.

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Pt. 2: 5 RFT: Bar Muscle-up, Chest-to-bar, Pull-ups and Sprint

5 rounds for time of:
3 Bar Muscle-ups
4 Chest-to-bar Pull-ups
5 Pull-ups
Run 100m
Rest 1 min
* After 5 min rest from part 1

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Photo by @robcwilson
Snow is falling and it’s not an April Fools joke! For those who plan on hitting the 0530 early class on Monday, make sure you heck the Facebook group for any announcement from Coach Jill if class is cancelled (ALL other classes Monday will be on normal schedule).

If if you’re not in the SnoRidge CrossFit FB group then you should be.  You must request to join. Link is on the bottom of this site.
Tommy’s 18.5 Report Card
Update Studio: Masters and Teens in 18.5

10 Min Practice: Double Unders or Rope Climbs & FT: Wall Balls and Rope Climbs

10 Min Practice: Double Unders or Rope Climbs

10 Minutes: Double Under or Rope Climb practice
* Choose DU or Rope climb progression and foot lock practice

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FT: Wall Balls and Rope Climbs

For time:
40 Wall Balls (20#/14#)
4 Rope Climbs
30 Wall Balls
3 Rope Climbs
20 Wall Balls
2 Rope Climbs
10 Wall Balls
1 Rope Climb
*scale to 2 supine climbs to 1 rope climb.

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Front Squat 5-5-5 & AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

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AMRAP 20 mins: Thrusters, Hang Power Cleans and Sumo Deadlift High Pulls

Complete as many rounds as possible in 20 mins of:
5 Thrusters (95#/65#)
7 Hang Power Cleans (95#/65#)
10 Sumo Deadlift High Pulls (95#/65#)

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SNORIDGE CROSSFIT