Main Workout – Page 109 – SNORIDGE CROSSFIT

1-2-3-4-5-6-7-8-9-10: Goblet Squats and Dumbbell Facing Burpees

1-2-3-4-5-6-7-8-9-10 reps, for time of:
Goblet Squat (50#/35#)
Dumbbell Facing Burpee

BTWB

Photo by @robcwilson @snoridgecrossfit

3 RFT: Sit-ups, Dumbbell Hang Power Clean & Jerks and Air Squats

3 rounds for time of:
50 Sit-ups
25 Dumbbell Hang Power Clean & Jerks (50#/35#)
50 Air Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows

Complete as many rounds as possible in 15 mins of:
9 Dumbbell Power Cleans, pick load
12 Burpees
15 Dumbbell Bent Over Rows, pick load
* Use a single DB or KB for both movements. Split reps each set between arms. If you have 2 DB use both.

BTWB

Photo by @robcwilson @snoridgecrossfit

The extension of the shutdown order is one m,ore week. We are planning to reopen limited classes starting Tuesday, 1/12. Stay tuned.

Where to Watch CrossFit Games Documentaries

FT: Double Unders and AbMat Sit-ups; Double Unders and Air Squats

For time:
50-35-20 reps of:
Double Under
AbMat Sit-up
— then —
50-35-20 reps of:
Double Under
Air Squat

BTWB

Photo by @robcwilson @snoridgecrossfit

AMRAP 10 mins: Box Jumps and Alternating Single Arm Man Maker

Complete as many rounds as possible in 10 mins of:
8 Box Jumps (24″/20″)
4 Alternating Single Arm men Maker, pick load
* Use DB or KB alternating arms. See video demo.

BTWB

Photo by @robcwilson @snoridgecrossfit

This was a tough one to keep moving but a good combo.

Single Arm DB Man Maker

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & @Home: 5x RFT: Kettlebell Swings, Burpees and Run

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls

Complete as many rounds as possible in 15 mins of:
40 Push Press (115#/75#)
Run 400m
40 Burpees
Run 400m
40 Ball Slams (30#/20#)
Run 400m

BTWB

@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

@Home: 5x RFT: Kettlebell Swings, Burpees and Run

5 rounds, each round for time, of:
16 Kettlebell Swings (53#/35#)
8 Burpees
Run 100m

Rest 2 mins between each round.

BTWB

Photo by @robcwilson @snoridgecrossfit

Rains come tomorrow so if you want to grab an outdoor workout today we have a couple open spots remaining on the 12pm WOD. Sign up on MindBody!

Expanded Opportunities for Age Group Athletes and a “Covid-Proof” Season, Castro Sheds More Light on 2021 and Beyond

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls

Complete as many rounds as possible in 15 mins of:
40 Push Press, 115/75 lbs
Run, 400 m
40 Burpees
Run, 400 m
40 Ball Slams, 30/20 lbs
Run, 400 m

BTWB

@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

Outdoor: FT: Hang Power Clean, Wall Balls, Run & @Home: FT: Single Arm Renegade Rows, Dumbbell Goblet Thrusters, and Run & Outdoor Checkout: Strict Pull-ups 4×5

Outdoor: FT: Hang Power Clean, Wall Balls, Run

For time:
30 Hang Power Cleans (135#/95#)
45 Wall Balls (20#/14#)
Run 600m
45 Wall Balls
30 Hang Power Cleans

BTWB

@Home: FT: Single Arm Renegade Rows, Dumbbell Goblet Thrusters, and Run

For time:
30 Single Arm Renegade Rows, pick load
45 Dumbbell Goblet Thrusters, pick load
Run 600m
45 Dumbbell Goblet Thrusters, pick load
30 Single Arm Renegade Rows, pick load

BTWB