Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

Front Squat 6-6-6

Front Squat 6-6-6

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

18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)

Photo by @robcwilson @snoridgecrossfit

All about the community! Sign up for the Open!

SRCF Athlete Count for the 2022 CrossFit Games Open: 5

The Friendship-Fitness Connection at CrossFit Cabarrus

Results

Lifting: Deadlifts and Bent Over Rows & AMReps 15 mins (1,2,3,…): Deadlifts and Runs

Lifting: Deadlifts and Bent Over Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR

AMReps 15 mins (1,2,3,…): Deadlifts and Runs

As many reps as possible in 15 mins of:
1 Deadlift (275#/185#)
Run 50m
2 Deadlifts
Run 100m
3 Deadlifts
Run 150m

Continuing adding reps/distance in this scheme each round until time expires.

Photo by @robcwilson @snoridgecrossfit

Push Press: 3RM & AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Push Press: 3RM

Record your best Push Press 3 rep max lift.

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

AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Push Press (95#/65#)
8 Lateral Burpee (Over Barbell)
25 Double Unders

Photo by @robcwilson @snoridgecrossfit

Massive news on the Games front:

Thorisdottir Assembles Super Team in Iceland

Results

Weighted Strict Pull-up 5-5-5-5 & AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

Weighted Strict Pull-up 5-5-5-5

Weighted Strict Pull-up 5-5-5-5

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

AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

In 16 mins do:
Row 1500m
then in the remaining time, AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Photo by @robcwilson @snoridgecrossfit

Emma McQuaid, Patrick Vellner Win: Four Takeaways from the Final Day of Wodapalooza

Results

EMOM for 8 mins: Hang Power Snatches and Overhead Squats & 10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats

EMOM for 8 mins: Hang Power Snatches and Overhead Squats

Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load

10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Australian Bobsled Team Qualifies for 2022 Beijing Winter Olympics

Results

Back Squat: 1RM & 4 RFT: DB Push Jerks, Sit-ups and MB Cleans

Back Squat: 1RM

Record your best Back Squat 1 rep max lift.

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

4 RFT: DB Push Jerks, Sit-ups and MB Cleans

4 rounds for time of:
20 Dumbbell Push Jerks, pick load
25 AbMat Sit-ups
20 Medicine Ball Cleans (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Push Press: 5RM & 4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees

Push Press: 5RM

Record your best Push Press 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees

4 rounds for time of:
Run 200m
15 Push Press (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
5 Lateral Burpee Over Bars
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

Results

EMOM for 8 mins: Squat Clean & 5 RFT: Squat Cleans and Chest-to-bar Pull-ups

EMOM for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

5 RFT: Squat Cleans and Chest-to-bar Pull-ups

5 rounds for time of:
5 Squat Cleans (135#/95#)
10 Chest-to-bar Pull-ups
Touch and go cleans.

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Eric Roza Gives CrossFit Staff Reasoning For Dave Castro Firing via Zoom Call

2022 CrossFit Games Season Guidelines

Registration for the Open begins Jan. 13, and the first workout will be released at 12 noon PT on Thursday, Feb. 24.

We will be running the Open for all three weeks per our normal gym tradition and the final week we will schedule a celebration for Friday Night Lights and hoping to have a good turnout!  Details to come.

Results