Push Press 10-8-6-4-2
Push Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Weighted Strict Pull-up 3-3-3-3-3 & FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders
Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style – Row Calories, Thrusters, AbMat Sit-ups and Double Unders
4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Dumbbell Bent Over Rows & AMRAP 12 mins: Run and Deadlifts
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 4-4-4-4, using heaviest weight per set
Dumbbell Bent Over Row 4-4-4-4, using heaviest weight per set
AMRAP 12 mins: Run and Deadlifts
Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts
* Choose Load that you can touch and go all 5
Photo by @robcwilson @snoridgecrossfit
How Did 2020 Games Athletes Fare on the Four Rep Max Front Squat Test in Quarterfinals?
E2MOM for 10 mins: Squat Snatch & 12-9-6: Snatches and Burpee Box Jump Overs
12-9-6: Snatches and Burpee Box Jump Overs
12-9-6 reps, for time of:
Snatch (135#/95#)
Burpee Box Jump Over (24″/20″)”
Time cap: 9 mins
* Squat or Power. Must face box on BBJO.
Photo by @robcwilson @snoridgecrossfit
Today’s workout is a lighter and shorter variation on Quarterfinals Test 5. Making the load lighter and the burpee box jump overs a normal height while keeping a time cap will get the same stimulus as the Games version. This allows everyone a shot at managing a moderately heavy barbell and burpee sprint.
Quarterfinals Test 4: Front Squat 4RM & 10 RFT: C2B Pull-ups, Push-ups and Air Squats
10 RFT: C2B Pull-ups, Push-ups and Air Squats
10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Push-up (hand release)
15 Air Squats
* Scale C2B to kipping pull-ups or ring rows
Photo by @robcwilson @snoridgecrossfit
Quarterfinals are complete and both Coaches Jules and Reid did an outstanding job navigating 5 tough WOD’s over three days. Both finished around the 50th percentile of the individual Quarterfinals field which is very impressive!
Team WOD: 4 RFT: Double Unders, Thrusters and Toes-to-bars & Solo WOD: FT: Thrusters, Toes-to-bars and Double Unders
Team WOD: 4 RFT: Double Unders, Thrusters and Toes-to-bars
As a team of 2 complete 4 rounds for time of:
80 Double Unders
40 Thrusters (65#/45#)
20 Toes-to-bars
* As a team of 2 split split work/rest
Solo WOD: FT: Thrusters, Toes-to-bars and Double Unders
For time:
10 Thrusters (95#/65#)
10 Toes-to-bars
50 Double Unders
10 Thrusters
10 Toes-to-bars
40 Double Unders
10 Thrusters
10 Toes-to-bars
30 Double Unders
10 Thrusters
10 Toes-to-bars
20 Double Unders
10 Thrusters
10 Toes-to-bars
10 Double Unders
Photo by @robcwilson @snoridgecrossfit
Team WOD Options are back for Saturday classes. There will be both a solo and a Team version on most (not all) Saturday’s. Each person on a team will still have their own individual spots and equipment.
Tia’s Open Win Adds Missing Piece to Her Legacy
Women’s Quarterfinal Test 1: Fantasy Matchup—Pearce, Wells, Toomey-Orr, and Holte
Back Squat 2-2-2 & FT: Rows, Handstand Push-ups, Rope Climbs
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Handstand Push-ups, Rope Climbs
For time:
Row 1000m
15 Handstand Push-ups
3 Rope Climbs
Row 750m
12 Handstand Push-ups
2 Rope Climbs
Row 500m
9 Handstand Push-ups
1 Rope Climb
* Sub 2 Supine RC for each Rope Climb (6/4/2 – start and end on the floor = 1 Supine RC)
Photo by @robcwilson @snoridgecrossfit
Rope Climbs are back! Excited to put these back into programming. Remember no climbing allowed unless your shins are covered.
The Quarterfinals have begun. Both Reid and Jules have through Sunday at noon to complete all 5 events. We wish them the best of their fitness and may the Gods be ever in their favor!
2021 Individual Quarterfinal Tests:
Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats & Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set
Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats
For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups
Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups
5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups
* Choose Option 1 (Ring MU) or 2 (Pull-up)
Photo by @robcwilson @snoridgecrossfit
Choose your own adventure day!
Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set
Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats
For time:
18 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
14 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
10 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups
Overhead Squat 3-2-2-1-1-1 & Jeremy
Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Tomorrow the Quarterfinal WOD’s for Coach Jules and Coach Reid will be announced!
Here’s the Quarterfinals Event Layouts and equipment list