Category: Pre Workout / Skill

Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Run, Single DB Overhead Walking Lunges, and Alt DB Snatches

Front Racked Alternating Reverse Lunge 6-6-6

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

AMRAP 15 mins: Run, Single DB Overhead Walking Lunges, and Alt DB Snatches

Complete as many rounds as possible in 15 mins of:
Run 300m
12 Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
20 Alternating Dumbbell Snatches (50#/35#)

BTWB

Photo by @snoridgecrossfit

CrossFit Games Veterans Offer Mixed Reactions to 2023 Season Changes

Results

E2MOM for 10 mins: Deadlift & 5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams

E2MOM for 10 mins: Deadlift

 

5 Deadlifts, pick load

Every 2 mins for 10 mins.

BTWB

 

5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams

 

For 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (205#/145#)
6 Box Jumps (24″/20″)
9 Ball Slams (30#/20#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

 

Photo by @snoridgecrossfit

Results

Back Squat: 1RM & 5 RFT: Wall Balls 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

5 RFT: Wall Balls and Toes-to-bars

5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

Results

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

Bench Press 2-2-2

Bench Press 2-2-2

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

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic
  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.
Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

Results

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row and Burpee Ring Muscle-ups

Bench Press 2-2-2

Bench Press 2-2-2

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

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Squat Clean Thruster + Thruster : 1-1-1 & 3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters

Squat Clean Thruster + Thruster : 1-1-1

Squat Clean Thruster + Thruster 1-1-1

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

BTWB

3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters

3 rounds for time of:
Run 400m
15 Sumo Deadlift High-pulls (95#/65#)
15 Thrusters (95#/65#)

BTWB

Photo by @snoridgecrossfit

Sweet Home Alabama: CrossFit Games to Birmingham for 2024-27

Results

Results cont

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper & Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

Team WOD: 6 min to find 1RM Max Power Snatch

Log your best Power Snatch 1 rep max lift.

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

BTWB

Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper

For time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells

BTWB

Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

For time:
50 Double Unders
— then —
12 Power Snatches (115#/75#)
12 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
6 Power Snatches
6 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
12 Power Snatches
12 Lateral Burpee Over Bars
— then —
50 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT