Main Workout – Page 65 – SNORIDGE CROSSFIT

Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats & Solo WOD: AMRAP 14 mins: Power Snatches, Lateral Burpees, and Air Squats

Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats

As a team of 2 complete as many rounds as possible in 20 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats
* As a team of 2 alternate each exercise with your partner.

BTWB

Solo WOD: AMRAP 14 mins: Power Snatches, Lateral Burpees, and Air Squats

Complete as many rounds as possible in 14 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Hang Power Clean 3RM & 3 RFT: Run, Hang Power Cleans and Double Unders

Hang Power Clean 3RM

Record your best Hang Power Clean 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

3 RFT: Run, Hang Power Cleans and Double Unders

3 rounds for time of:
Run 400m
12 Hang Power Cleans (135#/95#)
50 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Jerk : 1 Rep Max & FT: Handstand Push-ups, Box Jump Overs, and Rows

Jerk : 1 Rep Max

Record your best Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Push or split; use same lift as previous week’s

BTWB

FT: Handstand Push-ups, Box Jump Overs, and Rows

For time:
10 Handstand Push-ups
10 Box Jump Overs (24″/20″)
Row 200m
9 Handstand Push-ups
9 Box Jump Overs
Row 200m
8 Handstand Push-ups
8 Box Jump Overs
Row 200m
7 Handstand Push-ups
7 Box Jump Overs
Row 200m
6 Handstand Push-ups
6 Box Jump Overs
Row 200m
5 Handstand Push-ups
5 Box Jump Overs
Row 200m
4 Handstand Push-ups
4 Box Jump Overs
Row 200m
3 Handstand Push-ups
3 Box Jump Overs
Row 200m
2 Handstand Push-ups
2 Box Jump Overs
Row 200m
1 Handstand Push-up
1 Box Jump Over
Row 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

Seeding: Which Semifinal Has The Fittest Athletes Based on Quarterfinals Worldwide Average

Results

Results cont

Squat Clean + Front Squat 1-1-1-1-1 & Alt EMOM 20 mins: Wall Balls and Row Cal

Squat Clean + Front Squat 1-1-1-1-1

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

BTWB

Alt EMOM 20 mins: Wall Balls and Row Cal

Every 1 min for 20 mins, alternating between:
12 Wall Balls (20#/14#)
12/9 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Dumbbell Bench Press: 12-12-12-12 & 3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)

Dumbbell Bench Press: 12-12-12-12

Dumbbell Bench Press 12-12-12-12

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

BTWB

3 RFT: Toes-to-bars and One Arm Dumbbell Snatch (Alternating)

3 rounds for time of:
20 Toes-to-bars
20 One Arm Dumbbell Snatch (Alternating) (50#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

The Role of the Bench Press in Strength Training

Linking Toes-to-Bars

Performing this movement correctly requires the athletes to maintain the rhythmic back and forth pattern of flexion and extension that begins with the kip swing, for the duration of the movement.

Often, this rhythm is lost due to inefficiencies that occur during either the ascent or descent of the legs.

Results

Results cont

Back Squat 9-9-9 & 10 RFT: Pull-ups, Push-ups and Air Squats

Back Squat 9-9-9

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

BTWB

10 RFT: Pull-ups, Push-ups and Air Squats

10 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

Congrats to Bob T. for making the Age Group Online Quarterfinals for his Masters Division and having a great performance this weekend across 5 Qualifier WOD’s including PR’s on his Deadlift and Press in the CrossFit Total (WOD 4)! He finished 314th worldwide for the Men’s 50-54 division. Looking forward to you moving up that leaderboard next year!

What is Active Recovery? Seven Active Recovery Workouts

Results

Results cont

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings & Solo WOD: 5 RFT: Wall Balls, KB Swings and Row

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings

In teams of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth…Log total rounds completed and team member in notes.

BTWB

Solo WOD: 5 RFT: Wall Balls, KB Swings and Row

5 rounds for time of:
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)
15 Row (calories)

BTWB

Photo by @robcwilson @snoridgercrossfit

Results

Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings

In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

BTWB

Deadlift 4-4-2-2 & 7 RFT: Run, Dumbbell Thrusters, and Deadlifts

Deadlift 4-4-2-2

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

BTWB

7 RFT: Run, Dumbbell Thrusters, and Deadlifts

7 rounds for time of:
Run 200m
7 Dumbbell Thrusters (35#/25#)
7 Deadlifts (225#/155#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks & 3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps

Alt EMOM 10 mins: Strict Pull-ups and Handstand Walks

Every 1 min for 10 mins, alternating between:
3 Strict Pull-ups
Handstand Walk, 6m (20 ft.)
* 6m = 20 ft.
* Scale HS Walk to HS Hold on Wall, increase challenge of HS Hold by performing freestanding max effort HS hold

BTWB

3x AMRAP 5 mins: Bar Muscle-ups, Handstand Push-ups and Box Jumps

For 3 cycles:
AMRAP in 5 mins of:
3 Bar Muscle-ups
6 Handstand Push-ups
12 Box Jumps (24″/20″)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results