Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Seated Dumbbell Shoulder Press 10-10-10-10 & EMOM for 15 mins: Burpee
Seated Dumbbell Shoulder Press 10-10-10-10
Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 15 mins: Burpee
10 Burpees
Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 40 sec. work/20 sec. rest
Photo by @robcwilson @snoridgecrossfit
Seated Dumbbell Shoulder Press 10-10-10-10
Seated Dumbbell Shoulder Press 10-10-10-10
Seated Dumbbell Shoulder Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-5-4-3 & 5 RFT: Row, Wall Balls and Deadlifts
Deadlift 6-5-4-3
Deadlift 6-5-4-3
Deadlift 6-5-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM min for 6 mins: Power Snatch & Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups & Pt. 2: 4 RFT: Run and Power Snatches
Pt. 1: 21-15-9: Handstand Push-ups and Pull-ups
21-15-9 reps, for time of:
Handstand Push-up
Pull-up
* Rest 3 mins. then complete Pt. 2
Pt. 2: 4 RFT: Run and Power Snatches
4 rounds for time of:
Run 100m
5 Power Snatches (135#/95#)
* After Pt. 1 and 3 minute rest
Photo by @robcwilson @snoridgecrossfit
EMOM min for 6 mins: Power Snatch
Back Squat 5-5-5 & AMRAP 15 mins: Med Ball Cleans, Rope Climbs and Sit-ups
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Med Ball Cleans, Rope Climbs and Sit-ups
Complete as many rounds as possible in 15 mins of:
12 Medicine Ball Cleans (20#/14#)
1 Rope Climb
12 AbMat Sit-ups
* Scale 1 RC to 2 Supine Rope Climbs (start and end on ground) or 1 12ft. rope climb (rig)
Photo by @robcwilson @snoridgecrossfit
Top Five Close Finishes at the CrossFit Games
5. Josh Bridges had the lead over Rich Froning in the final stretch of sled pulls in 2014’s Push Pull event, and he was not giving it up.
4. After a 280-ft handstand walk, it came down to a footrace for the win between Katrin Davidsdottir and Kari Pearce in 2016.
3. Mikko Salo led the pack in the 2009 Trail Run until Chris Spealler turned on the burners in the last bit of the race.
2. An all-out sprint ended in a photo finish for Mat Fraser and Sam Kwant, who pushed their limits in 2020’s Sprint Sled Sprint.
1. Tia-Clair Toomey was one overhead lunge away from beating Kara Saunders in the Fibonacci Final in 2017, but after Toomey lost control of the overhead position, Saunders closed the gap and finished ahead.
Dumbbell Bench Press 10-10-10-10 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & 5 RFT: Kettlebell Swings and Burpees
Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press
Bent Over Single Arm Dumbbell Row 8-8-8-8
Bent Over Single Arm Dumbbell Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press. 8 reps each arm per set.
5 RFT: Kettlebell Swings and Burpees
5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees
Photo by @robcwilson @snoridgecrossfit
Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Dumbbell Bench Press 10-10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press