Category: Pre Workout / Skill
EMOM for 10 mins: Squat Snatch + 2 Overhead Squats & FT: Rows, Kettlebell Swings, Burpee Over Rower
EMOM for 10 mins: Squat Snatch + 2 Overhead Squats
Every 1 min for 10 mins do:
1 Squat Snatch + 2 Overhead Squat, pick load
FT: Rows, Kettlebell Swings, Burpee Over Rower
For time:
Row 750m
35 Kettlebell Swings (53#/35#)
20 Burpee Over Rowers
35 Kettlebell Swings
Row 750m
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand Practice & FT: 4x Run, Push Press and Toes-to-bars then Double Unders
FQ: Handstand Practice
For quality:
Handstand Practice, 10 mins
* Practice HS hold freestanding or against a wall
FT: 4x Run, Push Press and Toes-to-bars then Double Unders
For time:
4 rounds of:
Run 400m
10 Push Press (115#/75#)
10 Toes-to-bars
— then —
100 Double Unders
* After 4 rds of Run/PP/T2B then complete the 100 DU as buy-out
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand Practice
FQ: Handstand Practice
For quality:
Handstand Practice, 10 mins
* Practice HS hold freestanding or against a wall
Thruster 1-1-1-1
Thruster 1-1-1-1
Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 1-1-1-1 & FGB Style: Row, Ring Rows and Thrusters
Thruster 1-1-1-1
Thruster 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Ring Rows and Thrusters
4 rounds, 1 min per station, of:
Row Calorie
Ring Row
Thruster (95#/65#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks & 15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees
E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
15-12-9-6-3: Run, Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Run 100m
Hang Power Clean (135#/95#)
Lateral Burpee Over Bar
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 2-2-2-2-2 & AMRAP 15 mins: Deadlifts, Double Unders and Push-up
Sumo Deadlift 2-2-2-2-2
Sumo Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go use mats. No 1RM allowed.
AMRAP 15 mins: Deadlifts, Double Unders and Push-up (hand release)
Complete as many rounds as possible in 15 mins of:
15 Deadlifts (185#/135#)
25 Double Unders
12 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
Dave Castro Talks Stage One and What to Expect at the Ranch And Beyond
Overhead Squat 2-2-2 & AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls
Complete as many rounds as possible in 12 mins of:
4 Hang Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
8 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Push Press 1RM
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.