Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Back Squat : 10-8-6-4-2 & 3 RFT: Back Squats, Double Unders and Ball Slams
Back Squat : 10-8-6-4-2
Back Squat 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Back Squats, Double Unders and Ball Slams
3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Use mats
Photo by @robcwilson @snoridgecrossfit
Seeding at the 2021 NOBULL CrossFit Semifinals
Alt EMOM 10 mins: Squat Snatches and Rope Climbs & 4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries
Alt EMOM 10 mins: Squat Snatches and Rope Climbs
Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
* Sub 4 Supine Rope Climbs or scale to 1 Rope Climb
4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries
4 rounds for time of:
15 Box Jump Overs (24″/20″)
18 Kettlebell Swings (53#/35#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5 & E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips
Every 4 mins for 16 mins do:
Run 200m
6 Hang Power Snatches (115#/75#)
15 Wall Balls (20#/14#)
10 Ring Dips
* E4MOM. If you cannot complete all reps in 4 min then scale the load on HPS and WB, and modify Ring dips to Hand Release Push-ups. Do not scale the run.
Photo by @robcwilson @snoridgecrossfit
Power Clean 1-1-1-1-1 & 1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Clean (135#/95#)
Lateral Burpee Over Barbell
* Use mats. Choose a load you can touch and go.
Photo by @robcwilson @snoridgecrossfit
Front Squat 3-3-3 & Cin-dee
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cin-dee
Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45#/35#)
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Dumbbell Bent Over Rows
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set
Lifting: Deadlifts and Dumbbell Bent Over Rows & FT: Rows, Deadlifts and Bar Facing Burpees
Lifting: Deadlifts and Dumbbell Bent Over Rows
Deadlift 2-2-2-2, using heaviest weight per set
Dumbbell Bent Over Row 3-3-3-3, using heaviest weight per set
FT: Rows, Deadlifts and Bar Facing Burpees
For time:
Row 1000m
30 Deadlifts (225#/155#)
50 Bar Facing Burpees
Photo by @robcwilson @snoridgecrossfit
FQ: Kipping Pull-up or MU Practice
Muscle-up or Pull-up Practice & FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; Run
Muscle-up and Kipping Pull-up Practice
Practice muscle-ups or kipping pull-ups
Sub practice on pull-ups or MU progressions. 12 minutes
FT: Run; 4x Pull-ups, Box Jumps and Wall Balls; Run
For time:
Run 600m
— then —
4 rounds of:
15 Pull-ups
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
— then —
Run 600m
Photo by @robcwilson @snoridgecrossfit