Back Squat 6-4-2
Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Shoulder Press 4-4-4 & 3 RFT: Run, Pull-ups and DB Push Press
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Pull-ups and DB Push Press
3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load
Photo by @snoridgecrossfit
The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster 5RM & 10-9-8-7-6-5-4-3-2-1: Thrusters and Box Jumps
Thruster 5RM
Thruster 5RM
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean Pull + Hang Power Clean 1-1-1-1 & FT: Row 1k/750m/500m/250m
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row 1k/750m/500m/250m
For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @snoridgecrossfit
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Snatch + Overhead Squat 1-1-1-1 & Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches
Every 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load
Photo by @snoridgecrossfit
Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals
Back Squat 8-6-4
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Murph Prep: Run and Cindy Intervals
4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Photo by @snoridgecrossfit
The Kipping Pull-up
This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com