Back Squat 5-5-5-5 & FT: Muscle-ups, Air Squats, and Row

Back Squat 5-5-5-5

Back Squat 5-5-5-5

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

FT: Muscle-ups, Air Squats, and Row

For time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Row Calories
* Sub 2:1 C2B pullups or 1:1 BMU

Photo by @robcwilson @snoridgecrossfit

DETAILS: 2021 Dubai CrossFit Championship is a Go, Inviting 20 Athletes This Week

Results

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Shoulder Press 5-5-5-5 & FT: Rows, DB Snatches and Toes-to-bars

Shoulder Press 5-5-5-5

Shoulder Press 5-5-5-5

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

FT: Rows, DB Snatches and Toes-to-bars

For time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

Mariah Moore Prepares for ‘Emotional’ and ‘Vulnerable’ 2021 CrossFit Games Documentary

WHOOP Unveils the Bright Future of Wearable Trackers, WHOOP 4.0 and WHOOP Body

Results

Weighted Strict Pull-up 4-4-4-4-4 & AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups

Weighted Strict Pull-up 4-4-4-4-4

Weighted Strict Pull-up 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row

AMRAP 15 mins: Run, Pull-ups, Run and Sit-ups

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups

Photo by @robcwilson @snoridgecrossfit

The Secret to Pull-Ups

Results 

Results cont

Overhead Squat 8-8-6-6 & 4 RFT: Hang Power Snatches and Air Squats

Overhead Squat 8-8-6-6

Overhead Squat 8-8-6-6

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

4 RFT: Hang Power Snatches and Air Squats

4 rounds for time of:
15 Hang Power Snatches (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Rogue taking the lead to change the competitive landscape for professional CrossFit athletes:

Rogue Increases Travel Stipend to Support Athletes’ Travel to Invitational

Results

Results cont

Bench Press 6-6-4-4 & 4x 3 mins RemReps: Run and Max Hand Release Push-ups

Bench Press 6-6-4-4

Bench Press 6-6-4-4

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

4x 3 mins RemReps: Run and Max Hand Release Push-ups

4 rounds, 3 mins each, for max reps of:
Run 200m
max reps in remaining time Hand Release Push-ups

Photo by @robcwilson @snoridgecrossfit

Who’s Getting Invited to the 2021 Rogue Invitational

Results

Results cont

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

Bench Press 8-8-6-6

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

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

Checkout: Hollow Rocks 50 Reps for Time

For time:
50 Hollow Rocks

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

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

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.

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

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!

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

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

Back Squat 6-6-4-4

Back Squat 6-6-4-4

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

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.

Photo by @robcwilson @snoridgecrossfit

Top Ten Athlete Payouts for the 2021 NOBULL CrossFit Games Season

Results

Results cont

Back Squat 8-8-6-6 & AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings

Back Squat 8-8-6-6

Back Squat 8-8-6-6

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

AMReps 12 mins (3,6,9,…): Row and Kettlebell Swings

As many reps as possible in 12 mins of:
3 Row Calories
3 Kettlebell Swings (70#/53#)
6 Row Calories
6 Kettlebell Swings
9 Row Calories
9 Kettlebell Swings

Continue adding 3 reps each round to each movement until time expires.

Photo by @robcwilson @snoridgecrossfit

CrossFit Games Heart Rate Data from Haley Adams and Team Mayhem Freedom

“The Last Dance.” Kristin Holte Announces Retirement

Results

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Lifting: Deadlifts and Bent Over Barbell Rows & 7 RFT: Sumo Deadlift High-pulls and Ring Dips

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
* Touch and Go, alternate sets.

7 RFT: Sumo Deadlift High-pulls and Ring Dips

7 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Ring Dips

Photo by @robcwilson @snoridgecrossfit

2021 No Bull CrossFit Games recap from Morning Chalk Up:

Final Leaderboard
1. Justin Medeiros (1134) | Tia-Clair Toomey (1435)
2. Patrick Vellner (1102) Laura Horvath (1179)
3. Brent Fikowski (998) | Annie Thorisdottir (1099)
4. Bjorgvin Karl Gudmundsson (979) | Kristin Holte (1064)
5. Saxon Panchik (901) | Haley Adams (995)
6. Jonne Koski (875) |Gabriella Migala (972)
7. Guilherme Malheiros (873) | Mallory O’Brien (963)
8. Alex Vigneault (847) |Kristi Eramo-O’Connell (959)
9. Lazar Dukic (827) | Amanda Barnhart (936)
10. Noah Ohlsen  (803) | Katrin Davidsdottir (921)

Final Team Leaderboard
1. CrossFit Mayhem (1237)
2. CrossFit Oslo (958)
3. CrossFit Genas (942)
4. CrossFit Surbiton (915)
5. CrossFit Pro1 (882)
6. Plus64 CrossFit (853)
7. CrossFit Urban Energy (792)
8. CrossFit Resurrection (778)
9. CrossFit Nordic (729)
10. CrossFit I1uvit (707)

CROSSFIT GAMES 2021:

  • Third-Place Battle Between Thorisdottir and Holte: It was game of back and forth in the final days of competition when it came to who would lock in the coveted third place podium position. Heading into Sunday, Kristin Holte was ahead of Annie Thorisdottir by ten points but come the day’s end, it was Thorisdottir who stepped back on the podium for the first time since 2017.
  • Toomey claims early victory: After the first event yesterday morning, Tia-Clair Toomey had enough points to claim her fifth consecutive first-place finish before the final two events of the day. In doing so, she ties Mathew Fraser for five straight CrossFit Games championships but surpasses Fraser in the number of individual event wins.
  • Guilherme Malheiros Showcases Incredible Growth as Most Improved Athlete.
  • Mayhem Dominates the Final Day of Competition.
  • Get well soon Brooke: In an attempt to snatch the 190 pound/86kg barbell in IE12, Brooke Wells dislocated her elbow and was forced to medically withdraw from the CrossFit Games.
    • Wells: “I dedicated my life to being prepared for this year’s CrossFit Games and I’m absolutely the fittest I’ve ever been. To not be able to fight for a podium spot today crushes me, but I’ll be back.”

THREE VIDEOS WORTH WATCHING:

Results

Results cont