Category: Main Workout

Skill Work: Rope Climb Progressions, Rope Climb Practice & Sisson

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

BTWB

Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m

If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.

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Photo by @robcwilson
Some great workouts were released today for the Games Age Group Qualifiers and we will see some of these at some point in our programming (or variants).
AGOQ Workouts Released
2018 Age Group Online Qualifier (AGOQ) Event Details

Results

Results cont

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Snatch (95#/65#)
Box Jump (24″/20″)

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Photo by @robcwilson
The AGOQ Qualifier workouts will be announced live tomorrow at 5PM PST.  We will stream it live in the lobby for anyone interested.  These workouts are the for the top 200 teens and masters in each category to complete over the weekend as their “Regional”.  The top 20 will end up advancing for each age group to the Games.
Depending on the WOD’s we may see one or more of them programmed in the future.
How to Watch the AGOQ Announcement

Results

Results cont

Shoulder Press 5-5-5 & FT: Muscle Ups, Push Press and Rows

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

FT: Muscle Ups, Push Press and Rows

For time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Sub 20 ring dips

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Photo by @robcwilson
This Thursday will be a Hero WOD with rope climbs and running included.  There is an option to wear a vest (if you own one). Plan accordingly.
Events:
This May (5/19-5/20) we are hosting the CrossFit Gymnastics Specialty Course here at SnoRidge CrossFit in Snoqualmie, WA.
This 2 day weekend course is fun, informative and great for both the athlete or the coach to apply in teaching others.
Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?

Hit this link for a detailed description and course overview. To sign up: scroll down on the right side to our hosting date to register.

Rowing Course: Body Position
The Shoulder Press

Results

Results cont

Advanced RX: Power Clean & Jerk 1-1-1 & Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

Advanced RX: Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post total time and load.
* Choose load, use mats. Rest 5 min. then complete pt. 2

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Advanced RX: Power Clean & Jerk 1-1-1 & Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats & Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups

Advanced RX Class:

Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

Pt. 1: 10 RFT: Clean & Jerks, Pull-ups, Push-ups and Squats

10 rounds for time of:
1 Clean & Jerk (Choose load)
5 Pull-ups
10 Push-ups
15 Squats

Post total time and load.

Rest 5 min. then complete pt. 2

BTWB

Pt. 2: AMRAP 4 mins: Burpee Over Dumbbells, Dumbbell Box Step-ups and Sit-ups

Complete as many rounds as possible in 4 mins of:
3 Burpee Over Dumbbells
6 Dumbbell Box Step-ups, pick load (24″/20″)
9 AbMat Sit-ups
* Begin after 5 min. rest from pt. 1

BTWB
Photo by @robcwilson

Results

Overhead Squat 3-3-3-3 & 21-15-9: Kettlebell Swings and Overhead Squats

Overhead Squat 3-3-3-3

Overhead Squat 3-3-3-3

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

BTWB

21-15-9: Kettlebell Swings and Overhead Squats

21-15-9 reps, for time of:
Kettlebell Swing (70#/53#)
Overhead Squat (115#/75#)

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Photo by @robcwilson
Can’t wait to see what these workouts will be for the Masters/Teens qualifier:
For the Ages: The Age Group Online Qualifier
Results

Results cont

Push Jerk 2-2-2 & 2 RFT: Deadlifts, Wall Balls and Rows

Push Jerk 2-2-2

Push Jerk 2-2-2

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

BTWB

2 RFT: Deadlifts, Wall Balls and Rows

2 rounds for time of:
25 Deadlifts (185#/135#)
50 Wall Balls (20#/14#)
Row 1000m

BTWB
Photo by @robcwilson
The Wall Ball

Results

Results cont

Squat Clean (Touch & Go) : 3RM & Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar

Squat Clean (Touch & Go) : 3RM

Record your best Squat Clean (Touch & Go) 3 Rep Max lift.

BTWB

Alt EMOM 18 mins: Double Unders, Squat Cleans (Touch & Go) and Toes-to-bar

Every 1 min for 18 mins, alternating between:
30 Double Unders
3 Squat Clean (Touch & Go), pick load
10 Toes-to-bars
* Touch and Go. Pick one load to sustain across the EMOM.

BTWB
Photo by @robcwilson
“Each box, each gym is a lifeboat in what is a tsunami of chronic disease.” ~ Coach Greg Glassman, Founder of CrossFit
I love this ad below. Coach has a way of saying things that resonate.
CrossFit Affiliates are Lifeboats
We get calls and emails all the time of people asking about starting CrossFit. Inevitably most of the questions revolve around the same concerns: “Do I need to be in shape to do CrossFit?” or “I’m recovering from or dealing with <insert injury/issue here> have you ever had to work with that before?” or “I heard it’s really dangerous and don’t know how to do this so how do I not get hurt?”.
Nine plus years later of doing this and I don’t have the perfect answer other than to tell them to give it a try, reassure them that we have experience with their concern, take it one scaled workout at a time, and to come meet our community and hear their stories. The hardest part sometimes really is just convincing people to jump in the lifeboat.

Results

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