Category: Main Workout

Back Squat : 5-5-5 & 4 RFT: Rows, Back Squats, Rows and Push Press

Back Squat : 5-5-5

Back Squat 5-5-5

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

BTWB

4 RFT: Rows, Back Squats, Rows and Push Press

4 rounds for time of:
Row 250m
15 Back Squats (95#/65#)
Row 250m
15 Push Press (95#/65#)
Rest 1 min
* Take bar from ground. Continuous clock.

BTWB
Photo by @robcwilson

Results

Results cont

Bench Press 4-4-4-4 & 4 RFT: Bar Muscle-ups, Burpees and Double Unders

Bench Press 4-4-4-4

Bench Press 4-4-4-4

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

BTWB

4 RFT: Bar Muscle-ups, Burpees and Double Unders

4 rounds for time of:
7 Bar Muscle-ups
21 Burpees
42 Double Unders
* Scale BMU to Strict Pull-ups

BTWB

Lifting: Deadlifts and Hollow Rocks & Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set

BTWB

Stadium Chipper (Teams) 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB
Photo by @robcwilson
Today’s WOD was a chipper relay for teams called the Affiliate Cup Stadium Workout from the 2009 CrossFit Games in Aromas, CA. The video at the above link shows the infancy of team competitions at the Games back then.

Results

Results cont

Front Squat 2-2-2 & Never Forget 9/11 WOD

Front Squat 2-2-2

Front Squat 2-2-2

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

BTWB

Never Forget

“9/11 WOD”

9 rounds for time of:
11 Thrusters (75#/55#)
11 Sumo Deadlift High-pulls (75#/55#)

BTWB
Photo by @robcwilson

This year we changed the 9/11 WOD up to replace burpees with SDHP.

Results

Results cont

Hang Squat Snatch: 2RM & AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Hang Squat Snatch: 2RM

Find your Hang Squat Snatch 2 Rep Max.

BTWB

AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Hand Release Push-Ups
15 Overhead Squats (Pick load)

BTWB
Photo by @robcwilson

Results

Results cont

Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Advanced RX: Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Row, 500 m
25 AbMat Sit-ups
10 Handstand Push-ups

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Advanced RX: Squat Clean Thruster 1-1-1-1-1 & Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups & Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Row 500m
25 AbMat Sit-ups
10 Handstand Push-ups

BTWB

Pt. 2: FT: Dumbbell Thrusters and Handstand Walks

For time:
21 Dumbbell Thrusters (40#/25#)
Handstand Walk, 24 ft
15 Dumbbell Thrusters
Handstand Walk, 24 ft
9 Dumbbell Thrusters
Handstand Walk, 24 ft

BTWB

Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats

Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats

For time:
50 Handstand Push-ups
100 Team Row Calories
150 AbMat Sit-ups
Team Run 800m
150 Push Press (75#/55#)
300 Air Squats
* One works / one rests; split reps. Run as a team.

BTWB
Photo by @robcwilson

Results

Shoulder Press 2-2-2 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

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

Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders

BTWB
Photo by @robcwilson
Work – Rest day today to get some volume in at a lower intensity. I love EMOM’s as they are a great way to vary your training from time to time and target strength, capacity, skill, and more.

What Is An EMOM Workout? And Why Is It Effective?

Results

Results cont

EMOM for 8 mins: 2 Deadlifts & 4 RFT: Muscle Ups, Deadlifts and Walking Lunges

EMOM for 8 mins: 2 Deadlifts

2 Deadlifts, pick load

Every 1 min for 8 mins.

BTWB

4 RFT: Muscle Ups, Deadlifts and Walking Lunges

4 rounds for time of:
7 Muscle Ups
15 Deadlifts (225#/155#)
30 Walking Lunges

Post total time.
* Scale to Strict Pull-ups for MU

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SNORIDGE CROSSFIT