Main Workout – Page 286 – SNORIDGE CROSSFIT

Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

Advanced RX Class:

Hang Cluster : 1 Rep Max

Record your best Hang Cluster 1 Rep Max lift.

9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)

BTWB

Checkout: 21-15-9: Row (calories) and Farmers Walk (Kettlebell)

21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m

BTWB

Photo by @robcwilson

We are at 24 people in the Open. Get registered. It’s coming.

Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.

Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!

Results

Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans

As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)

Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)

BTWB

Photo by @robcwilson

Results

Shoulder Press 3-3-3-3-3 & Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

Shoulder Press 3-3-3-3-3

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

BTWB

Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

For time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats

BTWB

Photo by @robcwilson

The site is finally back up! Thanks to Joe for the assist in getting WordPress to fix our site.

The video below is a good perspective on the Open. Why do I push everyone to sign up? Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games. Our Friday Night Lights wouldn’t come close to being as fun if no one signed up. Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).

Our current athlete count is 22. I know there are over 20 more should be signed up. Don’t wait. When you register make sure you select our Affiliate so you can be on the team.

“Open to the World” with Coach Glassman – [video]

Results

Results cont

Every 1 min for 10 mins: Power Cleans and Squat Cleans & CrossFit Games Open 13.4

Every 1 min for 10 mins: Power Cleans and Squat Cleans

Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean

BTWB

CrossFit Games Open 13.4

As many reps in 7 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Toes To Bars
6 Clean & Jerks
6 Toes To Bars
9 Clean & Jerks
9 Toes To Bars
12 Clean & Jerks
12 Toes To Bars
15 Clean & Jerks
15 Toes To Bars
18 Clean & Jerks
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat 3-3-3-3-3 & 7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

Front Squat 3-3-3-3-3

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

BTWB

7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups

BTWB

Photo by @robcwilson

Results

Results cont

Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows & 3 RFT: Banded Good Mornings and Hollow Rocks

Muscle-up Practice

Practice muscle-ups

Scale to false grip pull-ups, ring dips, or MU progression/practice.

BTWB

FT: Muscle-ups, Box Jump Overs and Rows

For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row

BTWB

3 RFT: Banded Good Mornings and Hollow Rocks

3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM

BTWB

Photo by @robcwilson

Results

Results cont

Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows

Muscle-up Practice

Practice muscle-ups

Scale to false grip pull-ups, ring dips, or MU progression/practice.

BTWB

FT: Muscle-ups, Box Jump Overs and Rows

For time:
10 Muscle-ups
30 Box Jump Overs, 24/20 in
1000 Rows, m
5 Muscle-ups
15 Box Jump Overs, 24/20 in
500 Rows, m
Sub 1 Ring Dip to 1 MU

BTWB

Squat Snatch 1-1-1-1-1 & 3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

Squat Snatch 1-1-1-1-1

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

BTWB

3 RFT: Run, Handstand Push-ups and Hang Squat Snatches

3 rounds for time of:
Run 400m
21 Handstand Push-ups
12 Hang Squat Snatches (135#/95#)

BTWB

Photo by @robcwilson

SRCF Open Athlete Count:

We are up to 21 signed up for.

“Road to the Games: Katrin and Ben” – [video]

Results

Results cont

Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper

Advanced RX Class:

Squat Clean 3-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3

BTWB

“2009 CrossFit Games Final Chipper”

For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)

Post total time.

BTWB

Photo by @robcwilson

Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.

We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!

Results

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups

Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.

BTWB

Photo by @robcwilson

Results