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Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Front Squats, Toes-to-bars, and Run7 rounds for time of:
7 Front Squats (115#/75#)
7 Toes-to-bars
Run 200m
Photo by @snoridgecrossfit
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, RunAs a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team
* Alternate work with your partner as one works, one rests. For the final run (run as a team),
Post total time.
For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m
Photo by @snoridgecrossfit
Next Saturday!
Events:
SRCF Gymnastics Skills Clinic
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).
More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham
Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Single DB Overhead Walking Lunges, and Alt DB SnatchesComplete as many rounds as possible in 15 mins of:
Run 300m
12 Single Arm Dumbbell Overhead Walking Lunges (50#/35#)
20 Alternating Dumbbell Snatches (50#/35#)
Photo by @snoridgecrossfit
CrossFit Games Veterans Offer Mixed Reactions to 2023 Season Changes
5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams
For 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (205#/145#)
6 Box Jumps (24″/20″)
9 Ball Slams (30#/20#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
Events:
SRCF Gymnastics Skills Clinic
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups
Photo by @snoridgecrossfit
Events:
SRCF Gymnastics Skills ClinicBench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups
Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters3 rounds for time of:
Run 400m
15 Sumo Deadlift High-pulls (95#/65#)
15 Thrusters (95#/65#)
Photo by @snoridgecrossfit
Sweet Home Alabama: CrossFit Games to Birmingham for 2024-27
Squat Clean Thruster + Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
