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Clean Pull + Hang Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: “Nasty Girls”3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
* Scale MU to 2x Ring Dips
3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)
Photo by @snoridgecrossfit
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and DB Push Press3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load
The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.
Every 1 min for 12 mins, alternating between:
5 Thrusters, pick load
Row (150m/125m)
Photo by @snoridgecrossfit
Week of Benchmark workous! Starting with Murph on Memorial Day then Annie today. We will program a classic CrossFit Benchmark workout each day for the rest of the week.
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups
FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch (50#/35#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
HSPU and You: Master the Movement
Whether you are building strength in the strict form or learning a kipping handstand push-up after acquiring the appropriate strength, remember that gymnastics is a process. Think of building mechanics, consistency, and then intensity as we are taught in CrossFit methodology, and be patient. Gymnastics is a long game in which patience is rewarded. ~ www.crossfit.com
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups
3 RFT: Rows, Hang Power Cleans, and Air Squats3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Today the 2022 CrossFit Open kicks off! Register today.
Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35
Logistics:
Make-ups:
I’m registered, what next?
Events:
Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)
Score total reps.
* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.
* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep
* Scaled DB is 35#/20# and step ups are allowed
Shoulder Press: 3RMRecord your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Photo by @robcwilson @snoridgecrossfit
Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
To address shoulder discomfort before it becomes a problem, he recommends:
Weighted Strict Pull-up 4-4-4-4-4Weighted Strict Pull-up 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups
Photo by @robcwilson @snoridgecrossfit
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Opt. 1: Helen3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2
Photo by @robcwilson @snoridgecrossfit
Events:
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Day 5 of “Week of Heroes” today.
Upcoming: J.T., and Danny
Overhead Squat 5-5-5Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 500m
20 Alternating Dumbbell Power Snatches (50#/35#)
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
We are in Phase 2! Look for increased class sizes starting today. Please sign up for classes through MindBody and remember to cancel if you are unable to make it in so that others on the waitlist can get a WOD in.
Also if your class time if full and you are flexible with your schedule consider a different class that has open spots.
