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Deadlift : 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Bar Muscle-ups
20 Deadlifts (225#/155#)
30 Ball Slams (30#/20#)
40 Box Jumps (24″/20″)
30 Ball Slams
20 Deadlifts
10 Bar Muscle-ups
* Use mats, touch and go. Sub 15 C2B pull-ups for 10 BMU.
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Handstand Push-ups
21-18-15-9: Power Cleans, Push-ups, and Row21-18-15-9 reps, for time of:
Power Clean, pick load
Push-up
Row Calorie
Photo by @robcwilson @snoridgecrossfit
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Alt EMOM 21 mins: Rows, Wall Balls, and Sit-upsEvery 1 min for 21 mins, alternating between:
Row 175m/150m
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Shoulder Press: 3RMRecord your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Photo by @robcwilson @snoridgecrossfit
Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
To address shoulder discomfort before it becomes a problem, he recommends:
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Task Tabata300 reps for time, following the pattern:
Pull-ups, 20 secs
Rest 10 secs
Push-ups, 20 secs
Rest 10 secs
Sit-ups, 20 secs
Rest 10 secs
Air Squats, 20 secs
Rest 10 secs
After the round of air squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Log your total time and edit the reps when logging to your totals for each movement.
* Base your strategy off your recent Tabata This numbers (11/22/21) to be consistent throughout with each movement
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-6-6Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
