Category: Video and Media

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups & Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

EMOM for 8 mins: Strict Pull-up, Pull-ups, and Chest-to-bar Pull-ups

Every 1 min for 8 mins do:
1 Strict Pull-up
2 Pull-ups
3 Chest-to-bar Pull-ups
* Goal is to perform this as a complex unbroken. Scale to 1 strict PU plus 2 kipping (no C2B). Or scale to 2 kipping plus 1 C2B (no strict). Stay consistent.

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Chipper: Box Jumps, Wall Balls, Burpees and Rope Climbs

For time:
50 Box Jumps
50 Wall Balls
50 Burpees
3 Rope Climbs (15 ft)

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OnRamp Photos by @robcwilson
Congrats to Megan for completing her first RX WOD yesterday and to Tom L. for hitting his 100th WOD today!

This week we started this month’s OnRamp group. Make them feel welcome and introduce yourself if you see them!
2018 Europe Regional Preview
2018 East Regional Preview

Results

Results cont

Snatch Balance 3-2-1-1-1 & 3 RFT: Runs, Kettlebell Swings and Overhead Squats

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

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

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3 RFT: Runs, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

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Photo by @robcwilson
If you have trouble maintaining a strong overhead position be sure to spend time prior to and after the workout working on mobility and flexibility in your shoulders, chest, back, hips flexors, and ankles. There are plenty of stretches and accessory work your coaches can show you but you will have to do it regularly to see improvement.
The Snatch Balance
Overhead Squat Development With Pat Sherwood

Results

Results cont

Back Squat 5-5-5 & 10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

Back Squat 5-5-5

Back Squat 5-5-5

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

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10 RFT: Strict Pull-ups, Medicine Ball Cleans and Push-ups

10 rounds for time of:
3 Strict Pull-ups
6 Medicine Ball Cleans (20#/14#)
9 Push-ups

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Gymnastics Practice: Muscle-ups, Handstand Walks & 3 RFT: Dumbbell Clean & Jerks and Runs

Gymnastics Practice: Muscle-ups, Handstand Walks

NOT For time:
10 Muscle-ups
Handstand Walk 20m
10 Bar Muscle-ups
Handstand Walk 20m
10 Muscle-ups
* Scale to MU progressions/practice, strict pull-ups and dips. For HS Walk scale to HS freestanding holds or 60 sec holds against wall. Intent is for structured and sequential gymnastic skill work.

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3 RFT: Dumbbell Clean & Jerks and Runs

3 rounds for time of:
15 Dumbbell Clean & Jerks (50#/35#)
Run 200m
* Do not drop DB’s

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Photo by @robcwilson
Gymnastic practice today covered multiple skills with some new challenges. For those working up to them focus on the basics, progressions, and strict pull/push/hold positions. Practice these regularly.
Muscle Memory for the Muscle-Up

The Handstand Walk

Results

Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
* 1 snatch + 1 OHS complex

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AMRAP 12 mins: Overhead Squats, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 12 mins of:
10 Overhead Squats (95#/65#)
8 Toes-to-bars
6 Handstand Push-ups

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Photo by @robcwilson
Regionals are coming next month!
One Spot to Rule Them All
Update Show: AGOQ Teen Recap

Results

Results cont

Deadlift 4-4-4-4 & AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump Overs

Deadlift 4-4-4-4

Deadlift 4-4-4-4

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

BTWB

AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump Overs

Complete as many rounds as possible in 14 mins of:
Run 200m
7 Chest-to-bar Pull-ups
7 Box Jump Overs (24″/20″)

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Thruster 1-1-1-1-1 & Chipper: Thrusters and Run

Thruster 1-1-1-1-1

Thruster 1-1-1-1-1

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

BTWB

Chipper: Thrusters and Run

For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m

Post total time.
* Change load as you go.

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Advanced RX: Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups & Pt. 1: 2018 CrossFit Games Qualifier Workout 4 & Pt. 2: FT: Deadlifts and Pull-ups

Advanced RX Class:

Alt EMOM 12 mins: Squat Snatches and Bar Muscle-ups

Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups

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Pt. 1: 2018 CrossFit Games Qualifier Workout 4

Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat

* rest 5 min then part 2

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Pt. 2: FT: Deadlifts and Pull-ups

For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups

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Photo by @robcwilson
Tips on the Qualifier WOD today (Pt. 1):
CrossFit WOD 180422 Tips With Pat Sherwood
The Kipping Handstand Push-Up

Results

Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges

Team WOD: Row, Deadlift Hold, Deadlifts, Goblet Squat Hold, KB Swings, Bar Hang, OH Lunges

As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185#/135#)
–then–
30 Deadlifts (185#/135#)
While partner holds Goblet Squat Hold (53#/35#)
–then–
30 Kettlebell Swings (53#/35#)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20#/14#)

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Skill Work: Rope Climb Progressions, Rope Climb Practice & Sisson

Skill Work: Rope Climb Progressions, Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

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Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m

If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.

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Photo by @robcwilson
Some great workouts were released today for the Games Age Group Qualifiers and we will see some of these at some point in our programming (or variants).
AGOQ Workouts Released
2018 Age Group Online Qualifier (AGOQ) Event Details

Results

Results cont

SNORIDGE CROSSFIT