Category: Standard RX

Alt EMOM 10 mins: Deadlifts and Handstand Practices & 3 RFT: Run, Deadlifts and Strict Pull Ups

Alt EMOM 10 mins: Deadlifts and Handstand Practices

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)

BTWB

3 RFT: Run, Deadlifts and Strict Pull Ups

3 rounds for time of:
Run 400m
21 Deadlifts, 1x bodyweight
12 Pull Up (Strict)
* Coaches put RX or Scaled for DL load (no numbers)

BTWB

Photo by @robcwilson @snoridgecrossfit

The Real-Life Diet of CrossFit Pro Rich Froning, Who Nerds Out on Macros and Single-Origin Coffee 

No Results Picture

Jerk 2-2-2-2-2 & 5 RF-ME: Unbroken Wall Balls and Rows

Jerk 2-2-2-2-2

Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split

BTWB

5 RF-ME: Unbroken Wall Balls and Rows

5 rounds for max reps of:
1 min – max rep Unbroken Wall Balls (20#/14#)
1 min – Row 150m/125m
* One UB set of WB in the minute, alternate Row 150/125m next minute

BTWB

Photo by @robcwilson @snoridgecrossfit

Sneak Peak: “Resurgence” – 2020 CrossFit Games Documentary

Results

Results cont

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP & Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP

50-40-30 reps, for time of:
Row Calorie
Thruster (75#/55#)
Toes-to-bar
Sumo Deadlift High-pull (75#/55#)
* Team of 2 split work and rest

BTWB

Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

6 rounds for time of:
9 Thrusters (75#/55#)
9 Toes-to-bars
9 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

Games Central 04.30: Semifinals and a Look at “Resurgence

Results

Back Squat : 10-8-6-4-2 & 3 RFT: Back Squats, Double Unders and Ball Slams

Back Squat : 10-8-6-4-2

Back Squat 10-8-6-4-2

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

BTWB

3 RFT: Back Squats, Double Unders and Ball Slams

3 rounds for time of:
10 Back Squats (135#/95#)
50 Double Unders
15 Ball Slams (30#/20#)
Use mats

BTWB

Photo by @robcwilson @snoridgecrossfit

Seeding at the 2021 NOBULL CrossFit Semifinals

Games Central Ep. 04.29: Important Dates for the Season

Results

Results cont

Alt EMOM 10 mins: Squat Snatches and Rope Climbs & 4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries

Alt EMOM 10 mins: Squat Snatches and Rope Climbs

Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
2 Rope Climbs, 15 ft
* Sub 4 Supine Rope Climbs or scale to 1 Rope Climb

BTWB

4 RFT: Box Jump Overs, KB Swings and Single Arm KB Overhead Carries

4 rounds for time of:
15 Box Jump Overs (24″/20″)
18 Kettlebell Swings (53#/35#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 5-5-5 & E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips

Bench Press 5-5-5

Bench Press 5-5-5

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

BTWB

E4MOM for 16 mins: Run, Hang Power Snatches, Wall Balls, and Ring Dips

Every 4 mins for 16 mins do:
Run 200m
6 Hang Power Snatches (115#/75#)
15 Wall Balls (20#/14#)
10 Ring Dips

* E4MOM. If you cannot complete all reps in 4 min then scale the load on HPS and WB, and modify Ring dips to Hand Release Push-ups. Do not scale the run.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Clean 1-1-1-1-1 & 1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

BTWB

1-2-3-4-5-6-7-8-9-10: Power Cleans and Lateral Burpees

1-2-3-4-5-6-7-8-9-10 reps, for time of:
Power Clean (135#/95#)
Lateral Burpee Over Barbell
* Use mats. Choose a load you can touch and go.

BTWB
Photo by @robcwilson @snoridgecrossfit

2021 Team Quarterfinal: Day 3 Leaderboard Standings

Results

Results cont

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