Main Workout – Page 66 – SNORIDGE CROSSFIT

Single Arm Dumbbell Overhead Squat : 5-5-5-5 & 4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

Single Arm Dumbbell Overhead Squat : 5-5-5-5

Single Arm Dumbbell Overhead Squat 5-5-5-5

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

4 RFT: Rows, Overhead Squats, Rows, and Toes-to-bars

4 rounds for time of:
Row 250m
10 Overhead Squats (115#/75#)
Row 250m
12 Toes-to-bars
* Scale OHS load to be able to do each round in 1-2 sets at full depth

BTWB

Photo by @robcwilson @snoridgecrossfit

The Single-Dumbbell Overhead Squat

Single Arm Dumbbell Overhead Squat Tips

Results

Front Squat 1RM & Chipper: Sumo DL High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Chipper: Sumo DL High-pulls, Double Unders, Front Squats, Sit-ups, Pull-ups, and Push-ups

For time:
30 Sumo Deadlift High-pulls (75#/55#)
50 Double Unders
30 Front Squats (75#/55#)
50 AbMat Sit-ups
30 Push-ups
50 Double Unders
30 Pull-ups
50 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

BREAKING: Mallory O’Brien Moved from Atlas to Granite Games Overnight, CrossFit Explains Reasoning

Results

Results cont

Jerk 2-2-2-2 & FT: Burpees and Dumbbell DT

Jerk 2-2-2-2

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

BTWB

FT: Burpees and Dumbbell DT

For time:
21 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
18 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
15 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
12 Burpees
12 Dumbbell Deadlifts, pick load
9 Dumbbell Hang Power Cleans, pick load
6 Dumbbell Push Jerks, pick load
* Do not drop DB’s

BTWB

Photo by @robcwilson @snoridgecrossfit

Handstand Push-Up Variations

Results

Results cont

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* As a team of 2, alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)

BTWB

Solo WOD: AMRAP 14 mins: Row, Box Jump Overs, and Dumbbell Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs (24″/20″)
4 Dumbbell Devil Press, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 10 mins: Hang Power Cleans and Strict Pull-ups & FGB Style: Row Calories, Deadlifts, and 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

BTWB

FGB Style: Row Calories, Deadlifts, and Burpees

4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Burpee
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Karen

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

BTWB

Karen

For time:
150 Wall Balls (20#/14#)
* Scale load/height
* OnRamp “newbies” scale to 100 reps with light load. Use a butt ball for depth.

BTWB

Photos by @robcwilson @snoridgecrossfit

Results

Squat Snatch 1-1-1-1-1 & AMRAP 16 mins: Squat Snatches, Bar Muscle-ups and Row Calories

Squat Snatch 1-1-1-1-1

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

BTWB

AMRAP 16 mins: Squat Snatches, Bar Muscle-ups and Row Calories

Complete as many rounds as possible in 16 mins of:
5 Squat Snatches (115#/75#)
3 Bar Muscle-ups
12 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

Games Central 13: The Best Teams in Quarterfinals

Results

Results cont

Jerk 3-3-3-3 & AMRAP 12 mins: Double Unders, Push Jerks and Toes-to-bars

Jerk 3-3-3-3

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

BTWB

AMRAP 12 mins: Double Unders, Push Jerks and Toes-to-bars

Complete as many rounds as possible in 12 mins of:
30 Double Unders
12 Push Jerks (115#/75#)
9 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Front Squat 2RM & Death By – Burpee Box Jumps

Front Squat 2RM

Record your best Front Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

Death By – Burpee Box Jumps

Death By Burpee Box Jump

With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min
…
Continuing this for as long as you are able.
* Add 1 rep each minute until you cannot finish the total in the allotted minute
* Scale to Burpee + Step up or box height
* Record last completed minute plus partial reps

BTWB

Photo by @robcwilson @snoridgecrossfit

Can Anyone Beat Mayhem Freedom and Four Other Takeaways from Team Quarterfinals

Results

Results cont