Pre Workout / Skill – Page 185

Gymnastics Practice & FT: Air Squats and Rope Climbs

Gymnastics Practice

Skill practice:
* Handstand
* Rope Climb
* Muscle-up
* Bar Muscle Up

* 20 minutes of practice time. If you don’t have the advanced skill then use this time to work progressions and base strict movements.

BTWB

FT: Air Squats and Rope Climbs

For time:
100 Air Squats
4 Rope Climbs, 15 ft
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

BTWB

Photo by @robcwilson
5 more athletes test positive and are sanctioned from CrossFit events including 4 time Masters Champ Shawn Ramirez.
Athletes in Breach of Drug Policy

Results

Results cont

Deadlift 2-2-2-2 & Rankel

Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.

BTWB

Rankel

Complete as many rounds as possible in 20 mins of:
6 Deadlifts (225#/155#)
7 Burpee Pull-ups
10 Kettlebell Swings (70#/53#)
Run 200m

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results

Results cont

Bench Press : 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips

Bench Press : 1-1-1-1-1

Bench Press 1-1-1-1-1

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

BTWB

7 RFT: Sumo Deadlift High Pulls and Ring Dips

7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4 & 3 RFT: Rows, Wall Balls and Toes To Bar

Front Squat 4-4-4-4

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

BTWB

3 RFT: Rows, Wall Balls and Toes To Bar

3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars

BTWB

Photo by @robcwilson
The Wall Ball
See You in Columbus, Rogue Nabs 15th Sanctioned Event

Results

Results cont

Adv RX: Squat Clean Thruster 1-1-1-1-1 & FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

Advanced RX Class:

Squat Clean Thruster 1-1-1-1-1

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

BTWB

FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

For time:
10 Squat Clean Thrusters (135#/95#)
10 Toes-to-bars
30 Double Unders
8 Squat Clean Thrusters
8 Toes-to-bars
30 Double Unders
6 Squat Clean Thrusters
6 Toes-to-bars
30 Double Unders
4 Squat Clean Thrusters
4 Toes-to-bars
30 Double Unders
2 Squat Clean Thrusters
2 Toes-to-bars
30 Double Unders

BTWB

Photo by @robcwilson
Results

Hang Power Clean 3-3-3 & 3 x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

Hang Power Clean 3-3-3

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

BTWB

3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

For 3 cycles:
AMRAP in 3 mins of:
3 Power Cleans (165#115#)
6 Handstand Push-ups
9 Pull-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose load you can touch and go, not singles.

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat 5-5-5-5 & Bionic

Front Squat 5-5-5-5

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

BTWB

Bionic

5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)

BTWB

Photo by @robcwilson
New Rules, New Games:
A Day-By-Day Look at the 2019 CrossFit Games Week
Results
Results cont