Pre Workout / Skill – Page 92

Back Squat 4-4-2-2 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

Back Squat 4-4-2-2

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

Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

Date: Thursday, September 16th

Time: 5:00 PM – 6:30 PM

Location: 35334 SE Center St, Snoqualmie, WA 98065

Claim your spot now by clicking the link below to register:

https://go.airrosti.com/scheduler/event/3FQAW0G9GT7

Results

Results cont

Bench Press 8-8-6-6

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

BTWB

Bench Press 8-8-6-6 & 5x RFT: Dumbbell Farmers Carries, Run, and Devil Press & Checkout: Hollow Rocks 50 Reps for Time

Bench Press 8-8-6-6

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

BTWB

5x RFT: Dumbbell Farmers Carries, Run, and Devil Press

5 rounds, each round for time, of:
100m Dumbbell Farmers Carry (Pick load)
100m Run
10 Devil Press (Pick load)

Rest 2 mins between each round.
* use same load for Farmer Carry and Devil Press

BTWB

Checkout: Hollow Rocks 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Photo by @robcwilson @snoridgecrossfit

This Friday we will program “Saimo” our tribute memorial workout for Sam Saimo for all class times.

Total Reps, Distance and Work Performed at the 2021 CrossFit Games

Results

Results cont

Squat Clean 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans

Squat Clean 1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-up
Squat Clean (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

E2MOM for 12 mins: Bear Complex & AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries

E2MOM for 12 mins: Bear Complex

2 Bear Complexes, pick load

Every 2 mins for 12 mins.
* Bear complex = PC + FS + PP + BS + PP
No squat clean. Thruster after PC is allowed. Scale to HPC + FS + PP

BTWB

AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries

Complete as many rounds as possible in 15 mins of:
20 Sit-ups
7 Ring Dips
100m Single Arm Kettlebell Overhead Carry (53/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Opt. 1: Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

BTWB

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

BTWB

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

Date: Thursday, September 16th
Time: 5:00 PM – 6:30 PM
Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register:
https://go.airrosti.com/scheduler/event/3FQAW0G9GT7

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

Back Squat 6-6-4-4

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

BTWB

Back Squat 6-6-4-4 & AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Back Squat 6-6-4-4

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

BTWB

AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Complete as many rounds or reps as possible in 13 mins of:
60 Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
40/30 Row Calories
30 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle-ups
* Scale BMU to 15 strict pull-ups
* DB snatches alternate with both heads touching floor. Do not drop DB.

BTWB

Photo by @robcwilson @snoridgecrossfit

Top Ten Athlete Payouts for the 2021 NOBULL CrossFit Games Season

Results

Results cont