Category: Standard RX

Shoulder Press: 3RM & Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats

Shoulder Press: 3RM

Record your best Shoulder Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

BTWB

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:

  • Poor preparation or taking insufficient time to warm up
  • Athletes lacking the necessary range of motion
  • Generally not treating the shoulder with the same care as the rest of the body

To address shoulder discomfort before it becomes a problem, he recommends:

  • Increasing soft tissue work by adding mobilization between sets during training sessions and doing myofascial release with a foam roller and ball at home
  • Expanding your repertoire of warm-up exercises to restore normal range of motion in the shoulder joint
  • Checking in with your breathing. Maintaining regular breath patterns often restores mobility.

WATCH  

Results

Bench Press 2-2-2-2-2 & Task Tabata

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

BTWB

Task Tabata

300 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

BTWB

Photo by @robcwilson @snoridgecrossfit

Announcements:

  • We are adding a 6:30am class for Tues/Th starting in January 4th!

SCHEDULE ALERT:

Christmas and New Year’s week hours are as follows:

  • 12/23 Thursday:
    • 12 Day’s of Xmas Annual WOD for all classes!
    • Wear an ugly Holiday or Christmas sweater!
    • Sign up! If a class is full don’t just show up! This workout takes a lot of room/equipment.
  • 12/24 Friday: Closed
  • 12/25 Saturday: Closed
  • 12/31 Friday:
    • 10:30am Team and Solo WOD
    • 11:30am Team and Solo WOD
    • All other times cancelled
  • 1/1 Saturday: Closed

Results

Results cont

Deadlift 6-6-6 & AMRAP 12 mins w/ Buy-in: Row then Deadlifts, HSPU Ladder

Deadlift 6-6-6

Deadlift 6-6-6

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

BTWB

AMRAP 12 mins w/ Buy-in: Row then Deadlifts, HSPU Ladder

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

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps

As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)

* Alternate work/rest with your partner. One bar and one box.

BTWB

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

VIDEO: Top 5 Clean and Jerks from Dubai CrossFit Championship Event 2

Results

SNORIDGE CROSSFIT