FT: Run, Kettlebell Swings and Double Unders
For time:
Run 800m
30 Kettlebell Swings (70#/53#)
150 Double Unders
30 Kettlebell Swings
Run 800m
Photo by @robcwilson @snoridgecrossfit
Category: Video and Media
Push Jerk 2-2-2-2 & 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
Push Jerk 2-2-2-2
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
7 rounds for time of:
7 Dumbbell Push Jerks, pick load
12 Dumbbell Renegade Rows, pick load
7 Burpees
* Watch video for Renegade Row form and tips
Photo by @robcwilson @snoridgecrossfit
EMOM for 7 mins: Power Snatch & 10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
Skill: Bar Muscle-up Practice & 12-10-8-6: Devil Press, Bar Muscle-ups and Run
Skill: Bar Muscle-up Practice
For quality:
Bar Muscle-up Practice
* Scale to strict C2B Pull-up or pull-up. Progression work > Kip swing, glide kip, banded BMU
12-10-8-6: Devil Press, Bar Muscle-ups and Run
12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run 200m
* Scale MBU to strict Pull-up or 2x Ring Rows
Photo by @robcwilson @snoridgecrossfit
CrossFit CEO Eric Roza Lays Out Bold Agenda in First Town Hall
E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps
E2MOM for 20 mins: Power Clean & Push Jerk
2 Power Clean & Push Jerks, pick load
Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.
FT: Runs and Box Jumps
For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps
Photo by @robcwilson @snoridgecrossfit
A great interview with some insghts into the new CrossFit owner and CEO Eric Roza. A refreshing glimpse into the direction that CF is headed!
Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-ups
Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One person per rack
Photo by @robcwilson @snoridgecrossfit
Roll those legs out after you squat!
Push Jerk 3-3-3-3 & FT: Rows, Alternating DB Snatches, Burpees
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.
* One rack per person
FT: Rows, Alternating DB Snatches, Burpees
For time:
Row 400m
40 Alternating Dumbbell Snatches (50#/35#)
20 Burpees
Row 300m
30 Alternating Dumbbell Snatches
15 Burpees
Row 200m
20 Alternating Dumbbell Snatches
10 Burpees
Photo by @robcwilson @snoridgecrossfit
EMOM for 8 mins: Hang Squat Snatch & 3 RFT: Wall Balls and Squat Snatches
3 RFT: Wall Balls and Squat Snatches
3 rounds for time of:
30 Wall Balls (20#/14#)
15 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Behind the Scenes 2020 CF Games Planning:
Runs and Bodyweight Chipper
Runs and Bodyweight Chipper
For time:
Run 200m
50 Pull-ups
Run 200m
50 Air Squats
Run 200m
50 Ring Push-ups
Run 200m
50 Toes-to-bars
Run 200m
* Scales:
1. Pull-ups to Ring Rows
2. Ring Push-up to regular push-ups or hand release
3. T2B to K2C or Supine T2KB
Photo by @robcwilson @snoridgecrossfit
Dani Speegle and Matt Chan Conquer Mount Olympus and The Titan Games
Touch And Go Deadlift 4-4-4-4 & 18-15-12-9-6-3: Deadlifts and Toes-to-bars
Touch And Go Deadlift 4-4-4-4
Touch And Go Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
18-15-12-9-6-3: Deadlifts and Toes-to-bars
18-15-12-9-6-3 reps, for time of:
Deadlift (185#/125#)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit