Category: Pre Workout / Skill

Team WOD: FT: Partner Runs, Power Snatches and Lateral Burpees & Solo WOD: FT: Run, Power Snatch Ladder, and Lateral Burpees & Optional: CrossFit Global 5k

Team WOD: FT: Partner Runs, Power Snatches and Lateral Burpees

For time:
Partner Run 200m
40 Power Snatches (95/65)
10 Lateral Burpee Over Bars
Partner Run 200m
30 Power Snatches (115/75)
20 Lateral Burpee Over Bars
Partner Run 200m
20 Power Snatches (135/95)
30 Lateral Burpee Over Bars
Partner Run 200m
10 Power Snatches (155/105)
40 Lateral Burpee Over Bars

BTWB

Solo WOD: FT: Run, Power Snatch Ladder, and Lateral Burpees

For time:
Run 400m
20 Power Snatches (95/65)
5 Lateral Burpee (Over Barbell)
Run 400m
15 Power Snatches (115/75)
10 Lateral Burpee (Over Barbell)
Run 400m
10 Power Snatches (135/95)
15 Lateral Burpee (Over Barbell)
Run 400m
5 Power Snatches (155/105)
20 Lateral Burpee (Over Barbell)
* Change load as you go

BTWB

Optional: CrossFit Global 5k

Run 5 km

This is an all out effort for time.

BTWB

Photo by @snoridgecrossfit

Results

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row & For Time: Row 3K

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row

Choose minimum of 3:

Single max effort Box Jump for total height

Single attempt of Max Toes to Bar

Single attempt of Max Handstand Push-ups

Single attempt of Max Double Unders

BTWB

For Time: Row 3K

Row 3000m

This is an all out effort for time.

BTWB

Photo by @snoridgecrossfit

Results

Overhead Squat 4-4-4 & AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

BTWB

AMRAP 16 mins: Shuttle Runs, OH Squats and Hand Release Push-Ups

Complete as many rounds as possible in 16 mins of:
4 Shuttle Runs 25m
6 Overhead Squats (95/65)
8 Hand Release Push-Ups

BTWB

Photo by @snoridgecrossfit

Results

Push Press 2-2-2 & FT: Push Press, Hollow Rocks and Ring Rows

Push Press 2-2-2

Push Press 2-2-2

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

BTWB

FT: Push Press, Hollow Rocks and Ring Rows

For time:
60 Push Press (75/55)
50 Hollow Rocks
40 Ring Rows
40 Push Press
30 Hollow Rocks
20 Ring Rows

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Hang Power Clean 5RM & AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats

Hang Power Clean 5RM

Record your best Hang Power Clean 5 rep max lift.

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

BTWB

AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats

Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bench Press and Barbell Bent Over Rows & 3 RFT: Rows, Push-ups and Run

Lifting: Bench Press and Barbell Bent Over Rows

Bench Press 5-5-5, using heaviest weight per set
Barbell Bent Over Row 10-10-10, using heaviest weight per set

BTWB

3 RFT: Rows, Push-ups and Run

3 rounds for time of:
Row 500m
25 Push-ups
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Push Press 3-3-3 & AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry

Push Press 3-3-3

Push Press 3-3-3

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

BTWB

AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry

Complete as many rounds as possible in 14 mins of:
14 Push Press (95/65)
14 Burpees
100m Kettlebell Farmer/Suitcase Carry (53/35)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 1RM & 7 RFT: Deadlifts, Back Squats, and Toes-to-bars

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

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

BTWB

7 RFT: Deadlifts, Back Squats, and Toes-to-bars

7 rounds for time of:
12 Deadlifts (115/75)
9 Back Squats (115/75)
7 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Meet the 2023 NOBULL CrossFit Games Demo Team

Results

Results cont

15 Minutes: Choose Rope Climb or Handstand Walk Practice & Hero Week: White

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

BTWB

Hero Week: White

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges (45/25)
Run 400m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

BTWB

Photo by @snoridgecrossfit

Results

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