Video and Media – Page 5 – SNORIDGE CROSSFIT

before he moves a good sendoff. As usual, we will program the full, 1/2, and team version. Want to do something different this year? Do the team version with both partners wearing a vest, try a new rep format, or go without a vest and see how fast you can go.

What We Can Take Away from 2023 NOBULL CrossFit Games Semifinals Week One

Congratulations to James Sprague for qualifying as an individual for the 2023 CrossFit Games!!

(He competed in the Games as a teen and his dad has competed multiple times as a Master, including his first trip as a member of OUR gym.)

Who Qualified for the CrossFit Games This Weekend

Results

Results cont

Deadlift 3-3-3 & 5x AMRAP 2 mins: Deadlifts, Ring Dips, and Double Unders

Deadlift 3-3-3

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

BTWB

5x AMRAP 2 mins: Deadlifts, Ring Dips, and Double Unders

For 5 cycles:
AMRAP in 2 mins of:
5 Deadlifts (225/155)
6 Ring Dips
20 Double Unders
Rest 1 min

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @snoridgecrossfit

Everything You Need to Watch the CrossFit Semifinals This Weekend

Results

Shoulder Press 2-2-2 & 3 RFT: Rows, Alt DB Snatch and Run

Shoulder Press 2-2-2

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

BTWB

3 RFT: Rows, Alt DB Snatch and Run

3 rounds for time of:
Row 500m
30 Alternating Dumbbell Snatches (50/35)
Run 400m

BTWB

Photo by @snoridgecrossfit

The Dumbbell Power Snatch

The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness. ~ www.crossfit.com

BREAKING: Mal O’Brien Out for the 2023 Season

Results

Back Squat 4-2-1-1 & Cin-dee

Back Squat 4-2-1-1

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

BTWB

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35)

BTWB

Photo by @snoridgecrossfit

2023 NOBULL CrossFit Games North America East Semifinal Official Roster

Results

Deadlift 4-4-4 & Semifinals Age Group Test 4

Deadlift 4-4-4

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

BTWB

Semifinals Age Group Test 4

For time:
20 Burpee Box Jump Overs (20″)
— then —
2 rounds of:
20 Kettlebell Box Step-ups (70/53 to 20″)
2 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Kettlebell Goblet Squats (70/53 to 20″)
2 Legless Rope Climbs, 15 ft
— then —
20 Burpee Box Jump Overs (20″)

BTWB

Photo by @snoridgecrossfit

Rich Froning *FULL* Semifinals Event 4

Results

Shoulder Press 4-4-4 & 3 RFT: Run, Pull-ups and DB Push Press

Shoulder Press 4-4-4

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

BTWB

3 RFT: Run, Pull-ups and DB Push Press

3 rounds for time of:
Run 400m
25 Pull-ups
25 Dumbbell Push Press, pick load

BTWB

Photo by @snoridgecrossfit

The Push Press: In the push press, the muscles of the power zone — including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps — assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30% more weight than with the shoulder press. Regular practice of the push press — and the push jerk — develops power and speed, which are critical to effective and efficient athletic movement.

Results

Results cont

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans & Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans

2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)

BTWB

Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)

BTWB

Photo by @snoridgecrossfit

This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).

Three Reasons to Program Training Cycles at Your Affiliate

Results

Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals

Back Squat 8-6-4

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

BTWB

Murph Prep: Run and Cindy Intervals

4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1:30 between each round.

BTWB

Photo by @snoridgecrossfit

The News You DON’T Need | The Mayhem Update Show EP. 1

The Kipping Pull-up

This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com

Results

Results cont

Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice & FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU

Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice

BTWB

FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU

For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.

Results