Category: Pre Workout / Skill

Handstand Push-up and Handstand Walk Practice & Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings, Sit-ups and Burpees

Handstand and Handstand Walk Practice

Handstand Push-ups
Handstand or Handstand Walk

This is not a timed workout.

BTWB

Chipper: Handstand Push Ups, Pull-ups, Kettlebell Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 AbMat Sit-ups
70 Burpees

BTWB

Shoulder Press 3-3-3-3-3 & 5 RFT: Push Press, Toes-to-bars and Ball Slams

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

BTWB

5 RFT: Push Press, Toes-to-bars and Ball Slams

5 rounds for time of:
12 Push Press (115#/75#)
10 Toes-to-bars
8 Ball Slams (30#/20#)

BTWB

Lifting: Bench Press and Bent Over Barbell Rows & FT: Wall Balls and Muscle Ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3, using heaviest weight per set
* Alternate lifts each set

BTWB

FT: Wall Balls and Muscle Ups

For time:
50 Wall Balls (20#/14#)
10 Muscle Ups
40 Wall Balls
8 Muscle Ups
30 Wall Balls
6 Muscle Ups
20 Wall Balls
4 Muscle Ups
10 Wall Balls
2 Muscle Ups
* Scale to BMU or Strict pull-ups

BTWB
Photo by @robcwilson

Results

Results cont

Advanced RX: Alt EMOM 12 mins: Power Snatches and Double Unders & Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

Advanced RX Class:

Alt EMOM 12 mins: Power Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
2 Power Snatches, pick load
30 Double Unders

BTWB

Chipper: Power Snatches, Ring Dips, Power Clean & Jerks, Pull-ups and Thrusters

For time:
15 Power Snatches (135#/95#)
30 Ring Dips
15 Power Clean & Jerks (135#/95#)
30 Pull-ups
15 Thrusters (135#/95#)

BTWB

Photo by @robcwilson

Results

Shoulder Press 5-5-5 & Chipper: Runs, Air Squats, Push-ups, Pull-ups and HSPU

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

Chipper: Runs, Air Squats, Push-ups, Pull-ups and HSPU

For time:
Run 400m
60 Air Squats
Run 400m
45 Push-ups
Run 400m
30 Pull-ups
Run 400m
15 Handstand Push Ups

BTWB
Photo by @robcwilson

Results

Results cont

Lifting: 1 Squat Clean +1 Front Squat & AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Lifting: 1 Squat Clean +1 Front Squat

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1

BTWB

AMRAP 15 mins: Hang Power Cleans, Front Squats, Shoulder-to-Overheads and Burpees

Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans (135#/95#)
5 Front Squats (135#/95#)
5 Shoulder-to-Overheads (135#/95#)
5 Burpees

BTWB
Photo by @robcwilson

Results

Results cont

SNORIDGE CROSSFIT