Category: Main Workout
Gymnastics Practice: Muscle-ups, Handstand Walks & 3 RFT: Dumbbell Clean & Jerks and Runs
Gymnastics Practice: Muscle-ups, Handstand Walks
NOT For time:
10 Muscle-ups
Handstand Walk 20m
10 Bar Muscle-ups
Handstand Walk 20m
10 Muscle-ups
* Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.
3 RFT: Dumbbell Clean & Jerks and Runs
3 rounds for time of:
15 Dumbbell Clean & Jerks (50#/35#)
Run 200m
* Do not drop DB’s
Photo by @robcwilson
Gymnastic practice today covered multiple skills with some new challenges. For those working up to them focus on the basics, progressions, and strict pull/push/hold positions. Practice these regularly.
Muscle Memory for the Muscle-Up
Gymnastic practice today covered multiple skills with some new challenges. For those working up to them focus on the basics, progressions, and strict pull/push/hold positions. Practice these regularly.
Muscle Memory for the Muscle-Up
Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* 1 snatch + 1 OHS complex
AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups
Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95#/65#)
8 Toes-to-bars
6 Handstand Push-ups
Photo by @robcwilson
Regionals are coming next month!
One Spot to Rule Them All
Update Show: AGOQ Teen Recap
Regionals are coming next month!
One Spot to Rule Them All
Update Show: AGOQ Teen Recap
Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Rows, Push-ups, Double Unders and Rest
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
3 RFT: Rows, Push-ups, Double Unders and Rest
3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins
Photo by @robcwilson
Deadlift 4-4-4-4 & AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump Overs
Deadlift 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump Overs
Complete as many rounds as possible in 14 mins of:
Run 200m
7 Chest-to-bar Pull-ups
7 Box Jump Overs (24″/20″)
Thruster 1-1-1-1-1 & Chipper: Thrusters and Run
Thruster 1-1-1-1-1
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Thrusters and Run
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
* Change load as you go.
Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges
Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges
As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups & Pt. 1: 2018 CrossFit Games Qualifier Workout 4 & Pt. 2: FT: Deadlifts and Pull-ups
Advanced RX Class:
Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups
Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Pt. 1: 2018 CrossFit Games Qualifier Workout 4
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
* rest 5 min then part 2
Pt. 2: FT: Deadlifts and Pull-ups
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
Photo by @robcwilson
Tips on the Qualifier WOD today (Pt. 1):
CrossFit WOD 180422 Tips With Pat Sherwood
The Kipping Handstand Push-Up
Tips on the Qualifier WOD today (Pt. 1):
CrossFit WOD 180422 Tips With Pat Sherwood
The Kipping Handstand Push-Up
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups & Pt. 1: 2018 CrossFit Games Qualifier Workout 4
Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Pt. 1: 2018 CrossFit Games Qualifier Workout 4
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs
* rest 5 min then part 2. Use mats.
Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk & Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups
Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk
Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups
Every 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups
Photo by @robcwilson