Category: Pre Workout / Skill

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & 15.1 – CF Games Open

Alt EMOM 10 mins: Deadlifts and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Pull-ups

BTWB

15.1 – CF Games Open

Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts (115/75)
5 Snatches (115/75)

BTWB

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks
  • You know you’re gonna do the workout so sign up
  • This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
  • SRCF Athletes Signed up: 9

Results

Squat Clean 1-1-1 & 5 RFT: Squat Cleans and KB Swings

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

5 RFT: Squat Cleans and KB Swings

5 rounds for time of:
7 Squat Cleans (155/105)
14 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Five Quick Takeaways from 2024 TYR Wodapalooza

Results

Results cont

Alt Back Rack Reverse Lunge 10-10-10 & "Jordan" FT: AbMat Sit-ups, Double Unders, Walking Lunges and Burpees

Alt Back Rack Reverse Lunge 10-10-10

Alternating Back Rack Reverse Lunge 10-10-10

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

BTWB

“Jordan” FT: AbMat Sit-ups, Double Unders, Walking Lunges and Burpees

For time:
50 AbMat Sit-ups
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Burpees
50 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Squat Snatch 1RM & AMRAP 12 mins: Muscle-ups, Squat Snatches, and Box Jump Overs

Squat Snatch 1RM

Record your best Squat Snatch 1 rep max lift.

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

BTWB

AMRAP 12 mins: Muscle-ups, Squat Snatches, and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
3 Muscle-ups
6 Squat Snatches (95/65)
9 Box Jump Overs (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 5-5-5 & Ledesma

Front Squat 5-5-5

Front Squat 5-5-5

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

BTWB

Ledesma

Complete as many rounds as possible in 20 mins of:
5 Parallete Handstand Push-ups
10 Toes Through Rings
15 Medicine Ball Cleans (20/14)

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. ~ www.crossfit.com

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Lifting: Bench Press and Barbell Curls & 8 RFT: Sumo Deadlift High-pulls and Push-ups

Lifting: Bench Press and Barbell Curls

Bench Press 3-3-3-3, using heaviest weight per set
Barbell Curl 6-6-6-6, using heaviest weight per set

BTWB

8 RFT: Sumo Deadlift High-pulls and Push-ups

8 rounds for time of:
10 Sumo Deadlift High-pulls (95/65)
12 Hand Release Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Front Squat 3-3-ME & Chipper: Squat and Box Jump Medley

Front Squat 3-3-ME

Front Squat 3-3-ME

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

BTWB

Chipper: Squat and Box Jump Medley

For time:
30 Thrusters (75/55)
30 Box Step-ups (24″/20″)
20 Front Squats (95/65)
20 Box Jumps
10 Squat Cleans (135/95)
10 Box Jump Overs

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 10 mins: Deadlifts and Handstand Push-ups & Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMU

E2MOM for 10 mins: Deadlifts and Handstand Push-ups

Every 2 mins for 10 mins do:
5 Deadlifts, pick load
6 Handstand Push-ups

BTWB

Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMU

For time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings (70/53)
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

Results