Category: Video and Media

Shoulder Press: 1RM & Row: 3 x 1000m

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

Row: 3 x 1000m

Each for time:
Row: 3 x 1000m

Rest as needed between efforts.

BTWB
Photo by @robcwilson @snoridgecrossfit

This sounds “awesome”: “The workouts for the Open this year are going to be something special. I think they’re going to be tests everybody enjoys and the reason why we’ll enjoy them as a community, is because they’re going to test you and push you further than I think we’ve pushed and tested people in the Open in the past.” ~ Dave Castro

Key CrossFit Open dates: For a complete season schedule, use our calendar.

  • January 13, 2022 — Open registration begins
  • February 24-28 — Open Week 1
  • March 3-7 — Open Week 2
  • March 10-14 — Open Week 3

2022 CrossFit Open Workouts Finalized, “Will be Very Painful” Castro Promises

Results

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

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

Bench Press 3-3-3-3-3 & 7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

BTWB

7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings

7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Announcements:

  • We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
  • This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.

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!
  • 12/24 Friday: Closed
  • 12/25 Saturday: Closed
  • 12/31: TBD 
  • 1/1 Saturday: Closed

2021 Dubai CrossFit Championship: Day 1 Recap

Results

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters & Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters (Pick load)
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters
* Alternate work/rest and split reps. Take 10 min as a team to warm up to a heavy Cluster.

BTWB

Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters (135#/95#)
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters

BTWB

Photo by @robcwilson @snoridgecrossfit

This Thursday on 12/16 we will be programming our memorial workout for “Cassie” at all classes. It will feature movements that she loved.

How to Watch Dubai CrossFit Championship LIVESTREAM

Results

Lifting: Barbell Good Mornings and Weighted Strict Pull-ups & Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU

Lifting: Barbell Good Mornings and Weighted Strict Pull-ups

 

Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set

BTWB

 

Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU

 

For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.

BTWB

Photo by @robcwilson @snoridgecrossfit

“2018: The Ultimate Test” Now Playing on iTunes and Amazon

Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon. 

WATCH ON ITUNES | AMAZON

Results

E2MOM for 12 mins: Snatch + Overhead Squat & AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders

E2MOM for 12 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 Overhead Squats (75#/55#)
40 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

We are looking at adding a 6:30am class for Tues/Th starting in January! Stay tuned.

No Swimming in Dubai? What the CrossFit Games Can Learn From This

Results

Team WOD: Burpee To Plate, Deadlifts, Wall Balls & Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

As a Team of 2 complete as many rounds as possible in 18 mins of:
6 Burpee To Plates (45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.

* Alternate exercises: Partner 1 completes 6 Burpees to Plate, partner 2 completes the DL, then partner 1completes the 12 WB. Continue alternating each exercise.

BTWB

Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Burpee-to-Plates (45#)
7 Deadlifts (185#/135#)
9 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson @snoridgecrossfit

New SRCF Trucker/Patch hats are here ($26 plus tax)!  These are available first come/first serve.

Dubai CrossFit Championship Announces Event In Ski Resort in Mall of Emirates

Results

Alt EMOM 12 mins: Strict Ring Dips and Bar Muscle-ups & FT: Rows; Alternating DB Snatches and Burpee Box Jumps

Alt EMOM 12 mins: Strict Ring Dips and Bar Muscle-ups

Every 1 min for 12 mins, alternating between:
5 Strict Ring Dips
2 Bar Muscle-ups

BTWB

FT: Rows; Alternating DB Snatches and Burpee Box Jumps

For time:
Row 1000m
— then —
30 Alternating Dumbbell Snatches (50#/35#)
15 Burpee Box Jumps (24″/20″)
20 Alternating Dumbbell Snatches
10 Burpee Box Jumps
10 Alternating Dumbbell Snatches
5 Burpee Box Jumps

BTWB

Photo by @robcwilson @snoridgecrossfit

New SRCF Trucker/Patch hats are coming in December.  Stay tuned!  These were not a preorder so we will make them available first come/first serve.

Yeehaw! Castro, CrossFit Visit Dallas as Potential Games Location

101 Unbroken Toes To Bar: Alizee Andreani

Results

Push Jerk 3-3-3-3 & Tabata This!

Push Jerk 3-3-3-3

Push Jerk 3-3-3-3

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

BTWB

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Releases New Nutrition Course

Results

Results cont

SNORIDGE CROSSFIT