Main Workout – Page 243 – SNORIDGE CROSSFIT

Team WOD: Run, Thrusters, and Rope Climbs

Team WOD: Run (bumper plate), Thrusters, and Rope Climbs

As a Team of 2, complete for time:
400m Run (Bumper plate 45#/25#)
60 Thrusters (95#/65#)
6 Rope Climbs, 15 ft
400m Run (bumper plate)
40 Thrusters
4 Rope Climbs
400m Run (bumper plate)
20 Thrusters
2 Rope Climbs

Break up the reps for Thrusters/RC but must run together.

Share one bumper plate as a team. Sub 2 Supine RC to 1 RC.

BTWB

Photo by @robcwilson

In a nod to the classic television series, “The Golden Girls,” Rich Froning and Dan Bailey star in a CrossFit original production: “The Golden Boys.” Dorothy, Blanche, Rose and Sophia are replaced with Froning, Bailey, special guest Sara Sigmundsdottir and some dumbbells. Watch the fun and drama unfold as Froning and Bailey go head-to-head in Open Workout 17.2. The Golden Boys

Results

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean, 135/95 lbs
Lateral Burpee (Over Barbell)

BTWB

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees & Checkout: 100 AbMat Sit-ups

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Hang Power Cleans
5 Strict Pull-ups
Choose load

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

BTWB

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results

Results cont

Back Squat 1-1-1-1-1 & 3 RFT: Back Squats, Double Unders and Ball Slams

Back Squat 1-1-1-1-1

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

BTWB

3 RFT: Back Squats, Double Unders and Ball Slams

3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)

BTWB

Lisa takes her rehab to another level with the Stone Slam. #noisecomplaint

Photo by @robcwilson

Update Show: Masters Men 35-49 After the Open

Results

Results cont

Max Effort Day: 1RM & Max Effort Day: Pull-ups, Handstand Push-ups, Toes-to-bars, Wall Balls, Double Unders, Row, Run & Max Effort Day: Box Jump Max Height

Max Effort Day: 1RM Snatch, Clean & Jerk, or Front Squat

Round One: Max Effort Day (1RM)

20 Minutes to complete:
1RM
Clean & Jerk, Snatch or Front Squat

* Choose 1 lift

BTWB

Max Effort Day: Pull-ups, Handstand Push-ups,
Toes-to-bars, Wall Balls, Double Unders, Row, Run

After 1RM choose a minimum of 3 exercises and shoot for a personal record.

Round Two: Max Effort Day (Choose minimum of 3):
Row 500m Max Effort
Run 400m Max Effort
Standing Box Jump Max Height
Pull-ups Max Reps
Double-Unders Max Reps
Toes-to-bar Max Reps
Wall Balls Max Reps
Handstand Push-ups Max Reps

BTWB

Photo by @robcwilson

Today was something we haven’t done in a long time – max effort day! Finding your max lift or max unbroken set, or fastest time is a fun challenge that helps you find your limits and also push for a PR. We will do this again with the same lifts and a few different movements really soon. Lots of PR’s and new goals were set today, so get after your goats and practice them to be ready for the rematch!

I will also program the max height box jump again as there was some confusion in the early classes as to whether a step or moving start could count. The intent was that this was to be a standing static jump with no step to or moving/running start. That momentum shift is a large advantage to jumping for height. Next time it will be spelled out better.

CF Games 40-44 Men’s Masters Open Winner Banned and Disqualified

Chad Vaughn, 315-lb. Clean and Jerk

Results

Results cont

Push Press 3-3-3 & 4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps

Push Press 3-3-3

Rest as needed between sets.

BTWB

4 RFT: Run, Handstand Push Ups, Sumo Deadlift High Pulls and Box Jumps

4 rounds for time of:
Run 400m
9 Handstand Push Ups
12 Sumo Deadlift High Pulls (95#/65#)
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Running weather is back and Brian is pumped!

Results

Results cont

Deadlift 3-3-3 & AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips

Deadlift 3-3-3

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

BTWB

AMRAP 15 mins: Air Squats, Deadlifts, Push-ups, K2E, and Ring Dips

Complete as many rounds as possible in 15 mins of:
50 Air Squats
40 Deadlifts (135#/95#)
30 Push-up (hand release)
20 Knees To Elbows
10 Ring Dips

BTWB

Photo by @robcwilson

Eva is excited! About things!

Update Studio: Catching up With Brooke Wells

Results

Results cont

Advanced RX: Snatch 2-2-2-2-2 & Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings & Pt. 2 Snatches and Wall Balls

Advanced RX Class:

Snatch (Touch & Go) 2-2-2-2-2

Squat Snatch (Touch & Go) 2-2-2-2-2

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

BTWB

Pt. 1 Bar Muscle Ups, Burpees and Kettlebell Swings

5 rounds for time of:
3 Muscle Up (Bar)
6 Burpees
9 Kettlebell Swings (70#/53#)

5 min rest then part 2

BTWB

Pt. 2 Snatches and Wall Balls

5 rounds for time of:
3 Snatches (135#/95#)
15 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Wall balls, burpees and kettlebell swings for everyone today!

Results

Team WOD: Burpees, Kettlebell Swings, Wall Balls

As a team of 2 complete as many rounds in 18 min as possible of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)

Post total rounds.
Alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.

BTWB

Photo by @robcwilson

Results