Category: Main Workout

Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22.  Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont

Skill Work: 12 Minutes of practice & AMRAP 20 mins: Rows, Rope Climbs and Burpees

Skill Work: 12 Minutes of practice

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches, overhead squats, etc.

BTWB

AMRAP 20 mins: Rows, Rope Climbs and Burpees

Complete as many rounds as possible in 20 mins of:
Row 250m
1 Rope Climb (15 ft)
10 Burpees

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups

Back Squat: 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

7 RFT: Back Squats, Box Jumps and Pull-ups

7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups

BTWB

Photo by @robcwilson

The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?!  Expect that to change as Day 2 is going on tonight while we sleep.

Top M/F/Team earn a spot to the 2019 Games.
Dubai CrossFit Championship Day 1 Recap

Shoulder Press 2-2-2 & Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

BTWB

Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

For time:
100 Double Unders
75 Push Press (75#/55#)
50 Toes To Bars
25 Handstand Push Ups

BTWB

Photo by @robcwilson

Results
Results cont

Squat Clean 1-1-1-1-1 & 5 RFT: Hang Squat Cleans and Push-ups

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Hang Squat Cleans and Push-ups

5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups

BTWB

Photo by @robcwilson

The Games season kicks off this week with the Dubai Classic.
Five Storylines I’m Watching in Dubai
The Slam Ball
Results
Results cont

Bench Press: 5-5-5 & Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters

Bench Press: 5-5-5

Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* No more than 15 minutes to work up to three moderately heavy sets of 5

BTWB

Chipper: Rows, Dips, SDHP, HSPU, Power Snatches, Burpees, Pull-ups, and Thrusters

For time:
Row 1000m
30 Dips
30 Sumo Deadlift High-pulls (75#/55#)
30 Handstand Push-ups
30 Power Snatches (75#/55#)
30 Burpees
30 Pull-ups
30 Thrusters (75#/55#)
* 25 min. time cap

BTWB

Photo by @robcwilson

Sometimes you need to have a workout that challenges how much you can get done under a time cap.
Results
Results cont

Weighted Pull-up: 3-3-3-3-3 & 4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

Weighted Pull-up: 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

4 RFT: Ball Slams, Kettlebell Swings and Medicine Ball Cleans

4 rounds for time of:
15 Ball Slams (30#/20#)
12 Kettlebell Swings (70#/53#)
10 Medicine Ball Cleans (20#/14#)

BTWB

Snatch Balance: 1-1-1-1-1 & 21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps

Snatch Balance: 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OHS

BTWB

21-18-15-12: Overhead Squats, Toes-to-bars and Box Jumps

21-18-15-12 reps, for time of:
Overhead Squat (95#/65#)
Toes-to-bar
Box Jump (24″/20″)

BTWB
SNORIDGE CROSSFIT