Main Workout – Page 253 – SNORIDGE CROSSFIT

Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2

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

“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!

Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!

Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance & 21-15-9: Power Snatches, Toes-to-bars and Runs

Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance

Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
*As a complex

21-15-9: Power Snatches, Toes-to-bars and Runs

21-15-9 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Run 200m

Photo by @robcwilson

Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

Muscle-ups or Strict Pull-ups: 3x Max Rep

Muscle-ups or Strict Pull-ups 3x Max Rep

Rest as needed between sets

4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.

Conquering Your First Strict Pull-up

THE OPEN BEGINS FEBRUARY 23.

Pull-Up Virtuosity: Part 1

Thruster : 1RM & Death By Thruster

Thruster : 1RM

Record your best Thruster 1 Rep Max lift.

“Death By” Thruster

With a continuously running clock perform:
1 Thruster (95#/65#) in the first 1 min,
2 Thrusters (95#/65#) in the second 1 min
3 Thrusters (95#/65#) in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Preorder for sweatshirts and pullovers ($35) and long sleeve T’s ($20) is up in our Facebook group. If you’re interested then check it out and let us know ASAP what you want. Plenty of colors and a few styles to choose from. Preorder will end at the end of this week and the order will go in early next week.

We also have pint glasses available for $8 with the Squatch Logo! Grab one to enjoy your favorite beverage in.

Deadlift 5-5-5-5-5 & AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Deadlift 5-5-5-5-5

Deadlift 5-5-5-5-5

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

AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

BTWB

Is Coach Rob demonstrating his push-up or is his class cheering him on to finish his first round?

Photos by @robcwilson

Some people come in to lift and workout. Others come in to…

Either way it’s cool.

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:

10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)
Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.
Post total and partial rounds.
or

Team WOD: Snatch or Clean 1RM, then do a shorter AMRAP because almost no one showed up

1RM: Snatch or Clean for 45 minutes
Then complete the above AMRAP for 12-15 minutes

Photo by @robcwilson

It was such a small class that today was all audibles. From adding a lifting session to changing up the conditioning that trend continued into the Advanced Class as everyone showed up for that class!

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.

Chipper: Row Calories, Wall Balls, Deadlifts, Toes-to-bats, Burpees and Run

Chipper: Row Calories, Wall Balls, Deadlifts, Toes-to-bats, Burpees and Run

For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Deadlifts (185#/135#)
30 Toes-to-bars
20 Burpees
Run 400m

Photo by @robcwilson

Friday had a freezing finish!

Alt EMOM 12 mins: Squat Snatches and Double Unders & 4 RFT: Overhead Squats and Box Jumps

Alt EMOM 12 mins: Squat Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Snatch
30 Double Unders

4 RFT: Overhead Squats and Box Jumps

4 rounds for time of:
15 Overhead Squats (115#/75#)
15 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

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