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Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Thrusters, Box Jumps, Pull-ups and Push-upsComplete as many rounds as possible in 20 mins of:
Run 200m
5 Thrusters, 95/65 lbs
10 Box Jumps, 24/20 in
5 Pull-ups
10 Push-ups
Photo by @snoridgecrossfit
AMRAP 10 mins: Ring Dips, Sumo DL High-pulls, and Double UndersComplete as many rounds as possible in 10 mins of:
8 Ring Dips
8 Sumo Deadlift High-pulls, 95/65 lbs
16 Double Unders
Every 1 min for 8 mins, alternating between:
Strict Handstand Push Ups (Unbroken)
30 Single Under Crossovers
Photo by @snoridgecrossfit
Alt EMOM 12 mins: Squat Snatches and Clean & JerksEvery 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load
5 rounds for time of:
3 Clean & Jerks, pick load
Run 100m
Photo by @snoridgecrossfit
Back Squat : 5 Rep MaxLog your best Back Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
For time:
5 Muscle-ups
10 GHD Sit-ups
10 Assault Bike Calories
4 Muscle-ups
8 GHD Sit-ups
8 Assault Bike Calories
3 Muscle-ups
6 GHD Sit-ups
6 Assault Bike Calories
2 Muscle-ups
4 GHD Sit-ups
4 Assault Bike Calories
1 Muscle-up
2 GHD Sit-ups
2 Assault Bike Calories
Photo by @snoridgecrossfit
A Quick Pivot: Hannah Black Talks Late Adjustment to “CrossFit Invictus Unconquerable” Roster
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Row Cal, Push Press, and Burpee Pull-ups4 rounds, 1 min per station, for max reps of:
Row Calorie
Push Press, 95/65 lbs
Burpee Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Solo WOD: AMRAP 15 mins: Wall Balls, Bar Muscle-ups, and Wall Walk BurpeesComplete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs
5 Bar Muscle-ups
2 Wall Walk Burpees
Rest 30 secs
Complete as many rounds as possible in 25 mins of:
20 Wall Balls
10 Bar Muscle-ups
5 Wall Walk Burpees
Photo by @snoridgecrossfit
Record your best Bench Press 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
FT: Row, Run and Double Under LadderFor time:
Row, 500m
Run, 500m
50 Double Unders
Row, 400m
Run, 400m
40 Double Unders
Row, 300m
Run, 300m
30 Double Unders
Row, 200m
Run, 200m
20 Double Unders
Row, 100m
Run, 100m
10 Double Unders
Photo by @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Walk Practice
3 RFT: Handstand Push-ups, Single DB OH Walking Lunges, and Toes-to-bars3 rounds for time of:
20 Handstand Push-ups
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
20 Toes-to-bars
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
Photo by @snoridgecrossfit
Thruster 5-5-5Thruster 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
6 Burpees
9 Thrusters (75/55)
12 AbMat Sit-ups
Every 1 min for 10 mins, alternating between:
10 Kettlebell Swings (70/53)
3 Muscle-ups
Photo by @snoridgecrossfit
Morning Chalk Up’s Guide to the 2024 CrossFit Quarterfinals
Our “7 Questions Leading Up to the 2024 CrossFit Open,” Answered
Every 1 min for 10 mins, alternating between:
1 Power Clean, pick load
1 Power Snatch, pick load
ViolaComplete as many rounds as possible in 20 mins of:
Run 400m
11 Power Snatches (95#/65#)
17 Pull-ups
13 Power Cleans (95#/65#)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
Photo by @snoridgecrossfit
