Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Shoulder Press 5-5-5 & 30-20-10: Push Press, Box Step-ups and Ring Rows
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Push Press, Box Step-ups and Ring Rows
30-20-10 reps, for time of:
Push Press (95#/65#)
Box Step-up (24″/20″)
Ring Row
Rest 30 secs
* Box Step are unweighted. RX Ring Row = Feet are minimum 1 ft. in front of rings.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
11 Registered
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.
Deadlift 5-5-5 & 4 RFT: Rows, Deadlifts and Hand Release Push-ups
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.
4 RFT: Rows, Deadlifts and Hand Release Push-ups
4 rounds for time of:
Row 300m
12 Deadlifts (185#/135#)
15 Hand Release Push-ups
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Don’t see a class spot at the you’re looking for? Check the entire days schedule as each day has spots this whole week.
Please note if you are waitlisted you need to wait until MindBody moves you into the class and shows registered when a spot opens up.
Please don’t forget your mask. Welcome back!
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls
Complete as many rounds as possible in 15 mins of:
40 Push Press, 115/75 lbs
Run, 400 m
40 Burpees
Run, 400 m
40 Ball Slams, 30/20 lbs
Run, 400 m
@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & @Home: 5x RFT: Kettlebell Swings, Burpees and Run
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls
Complete as many rounds as possible in 15 mins of:
40 Push Press (115#/75#)
Run 400m
40 Burpees
Run 400m
40 Ball Slams (30#/20#)
Run 400m
@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
@Home: 5x RFT: Kettlebell Swings, Burpees and Run
5 rounds, each round for time, of:
16 Kettlebell Swings (53#/35#)
8 Burpees
Run 100m
Rest 2 mins between each round.
Photo by @robcwilson @snoridgecrossfit
Rains come tomorrow so if you want to grab an outdoor workout today we have a couple open spots remaining on the 12pm WOD. Sign up on MindBody!
Outdoor: FT: Hang Power Clean, Wall Balls, Run
Outdoor: FT: Hang Power Clean, Wall Balls, Run
For time:
30 Hang Power Cleans, 135/95 lbs
45 Wall Balls, 20/14 lbs
Run, 600 m
45 Wall Balls, 20/14 lbs
30 Hang Power Cleans, 135/95 lbs
Outdoor: FT: Hang Power Clean, Wall Balls, Run & @Home: FT: Single Arm Renegade Rows, Dumbbell Goblet Thrusters, and Run & Outdoor Checkout: Strict Pull-ups 4×5
Outdoor: FT: Hang Power Clean, Wall Balls, Run
For time:
30 Hang Power Cleans (135#/95#)
45 Wall Balls (20#/14#)
Run 600m
45 Wall Balls
30 Hang Power Cleans
@Home: FT: Single Arm Renegade Rows, Dumbbell Goblet Thrusters, and Run
For time:
30 Single Arm Renegade Rows, pick load
45 Dumbbell Goblet Thrusters, pick load
Run 600m
45 Dumbbell Goblet Thrusters, pick load
30 Single Arm Renegade Rows, pick load
Outdoor Checkout: Strict Pull-ups 4×5
Strict Pull-ups 4×5
Rest as needed between sets.
* Scale to Ring Row
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version) & @Home: 12 WOD’s of Christmas at SRCF (2020 Home version)
Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version v 4.0)
For time:
12 Row Calories
11 Burpees
10 Wall Balls (20#/14#)
9 Pull-ups
8 Push-ups
7 Toes-to-bars
6 Power Snatches (75#/55#)
5 Deadlifts (75#/55#)
4 Hang Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Front Squats (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* v4. COVID Lockdown Outdoor version. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Front Squats and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; etc.
@Home: 12 WOD’s of Christmas at SRCF (2020 Home version v 4.5)
For time:
12 Goblet Alternating Reverse Lunges, pick load
11 Burpees
10 Single Dumbbell Goblet Thrusters, pick load
9 Double Unders
8 Push-ups
7 AbMat Sit-ups
6 Single Arm Power Snatches, pick load
5 Single Arm Deadlifts, pick load
4 Single Arm Hang Power Cleans, pick load
3 Single Arm Push Press, pick load
2 Goblet Squats, pick load
1 Kettlebell Sumo Deadlift High-pull, pick load
* v4. COVID Lockdown Home version. Use DB or KB. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
This year COVID and Santa Inslee brought yet another altered version of the “12 Days” WOD with an outdoor version and an “@home” version with a few new movements after the barbell complex that added power snatches and took out thrusters. The at home version combined several movements that could be done with either a kettlebell or dumbbell.
Our Christmas wish is to never have to program an @home version again. Here’s to a happy and healthy holidays and 2021!