Pre Workout / Skill – SNORIDGE CROSSFIT

FQ: Rope Climb and Foot Lock Practice & Sisson

FQ: Rope Climb and Foot Lock Practice

For quality:
Rope Climb Practice, 12 mins
Jump To Rope Foot Lock

Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m

If you’ve got a 20 lbs vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Photo by @snoridgecrossfit

2 Shoulder Press + 1 Push Press 1-1-1-1 & AMRAP 16 mins: Shuttle Runs, Wall Balls, and KB Swings

2 Shoulder Press + 1 Push Press 1-1-1-1

2 Shoulder Press + 1 Push Press 1-1-1-1

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

AMRAP 16 mins: Shuttle Runs, Wall Balls, and KB Swings

Complete as many rounds as possible in 16 mins of:
5 Shuttle Runs, 50 ft
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)

Photo by @snoridgecrossfit

Overhead Squat 1RM & FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups & Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Overhead Squat 1RM

Log your best Overhead Squat 1 rep max lift.

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

FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups

For time:
5 rounds of:
15 Row Calories
12 Hand Release Push-Ups
— then —
5 rounds of:
9 Overhead Squats (95/65)
6 Chest-to-bar Pull-ups
* Complete all for time (running clock). Complete 5 rds of first couplet then 5 rds of second couplet.

Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
10 GHD Sit-ups

Photo by @snoridgecrossfit

Lifting: DB Bench Press and DB Bent Over Rows & Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Lifting: DB Bench Press and DB Bent Over Rows

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Every 1 min for 20 mins, alternating between:
30 Double Unders
3 Wall Walks
12/10 Row Calories
9 Handstand Push-ups

Photo by @snoridgecrossfit

Back Squat 10RM & 4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches & Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches

4 rounds, 1 min per station, for max reps of:
Toes-to-bar
Box Jump Over (24/20 in)
Alternating Dumbbell Snatch (50/35)
Rest 1 min

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

Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Every 1 min for 8 mins, alternating between:
10 Assault Bike Calories
25 Crossover Single Unders

Photo by @snoridgecrossfit

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups

Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups

Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders

Photo by @snoridgecrossfit

EMOM for 8 mins: Hang Power Clean & AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

EMOM for 8 mins: Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 8 mins.

AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

As many reps as possible in 12 mins of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans (185#/125#)
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
6 Burpees
5 Hang Power Cleans
…
Continue adding 2 Ring Dip and Burpee reps until time expires.

Photo by @snoridgecrossfit

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts & AMReps 7 mins: Wall Balls and Deadlifts & Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts

Every 2 mins for 12 mins do:
4 Strict Handstand Push-ups
4 Deadlifts, pick load

AMReps 7 mins: Wall Balls and Deadlifts

As many reps as possible in 7 mins of:
Wall Ball, 20/14 lbs

Every 1 min complete:
5 Deadlifts (225/155)

Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

4 rounds, each round for time, of:
10 Assault Bike (Calories)
Handstand Walk, 25 ft

Rest 2 mins between each round.

Photo by @snoridgecrossfit

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups & Pt. 2: EMOM for 6 mins: Squat Clean & Quarterfinals Athletes: GHD Practice

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up

Pt. 2: EMOM for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

Quarterfinals Athletes: GHD Practice

3 rounds for quality of:
10 GHD Sit-ups
10 GHD Hip Extensions

Photo by @snoridgecrossfit

After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.

Quarterfinals Overview

The Open Report: Week 9 — The Highlights

2 Push Press + Push Jerk 1-1-1-1 & Opt. 1: AMRAP 20 mins: Run and Muscle-ups & Opt. 2: Nicole

2 Push Press + Push Jerk 1-1-1-1

2 Push Press + Push Jerk 1-1-1-1

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

Opt. 1: AMRAP 20 mins: Run and Muscle-ups

Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle-ups

Opt. 2: Nicole

Complete as many rounds as possible in 20 mins of:
Run 400m
max rep Pull-ups

Photo by @snoridgecrossfit

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