FQ: Handstand or Handstand Walk Practice
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
Category: Pre Workout / Skill
E2MOM for 10 mins: 1 Power Clean + 2 Front Squat & Elizabeth
E2MOM for 10 mins: 1 Power Clean + 2 Front Squat
1 Power Clean + 2 Front Squat, pick load
Every 2 mins for 10 mins.
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Push-ups and Squat Snatches
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5
Strict False Grip Supine Ring Rows 5×5
Strict False Grip Supine Ring Rows 5×5
Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!
Strict Ring Dips 5×5
Strict Ring Dips 5×5
Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).
Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups
Strict False Grip Supine Ring Rows 5×5
Strict False Grip Supine Ring Rows 5×5
Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!
Strict Ring Dips 5×5
Strict Ring Dips 5×5
Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).
FT: Rows, Deadlifts and Muscle-ups
For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run
Shoulder Press 1-1-1-1
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Push Press, Toes-to-bars and Run
3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification
Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):
Back Squat 2-2-2-2 & 10-20-30-20-10: Wall Balls, SDHP and Box Jumps
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-20-30-20-10: Wall Balls, SDHP and Box Jumps
10-20-30-20-10 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 4-4-4-4 & Ring Support Hold 3x 10 secs & Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Ring Support Hold 3x 10 secs
Ring Support Hold 3x 10 secs
Rest as needed between efforts.
* Alternate with Back Squat sets
Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run
Every 1 min for 18 mins, alternating between:
30 Double Unders
2 Alternating Turkish Get-ups, pick load
Run 100m
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: Deadlift & 5 RFT: Run, Deadlifts and AbMat Sit-ups
5 RFT: Run, Deadlifts and AbMat Sit-ups
5 rounds for time of:
Run 200m
10 Deadlifts (225#/155#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit