Fore!
As many reps in 12 mins as you can of:
Clean & Jerk (135#/95#) 4 mins
Row (calories) 4 mins
Burpee 4 mins
Photo by @robcwilson @snoridgecrossfit
“Good Things Are Coming:” Steph Chung Talks The PFAA And The Future Of The Sport
Category: WOD
AMRAP 30 mins: Rows, Push-ups and Overhead Squats
AMRAP 30 mins: Rows, Push-ups and Overhead Squats
Complete as many rounds as possible in 30 mins of:
Row 500m
20 Push-ups
20 Overhead Squats (65#/45#)
* OHS Load should be something you can do UB or no more than 2 sets of 10. Otherwise lighten it. Push-ups = no sagging, shoulders below elbows, lock out at top. Scale to HRPU or assisted.
* Slow and steady pace through this one!
Photo by @robcwilson @snoridgecrossfit
Strict Pull-ups 5×5 & Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups
Chipper: Run, Wall Balls, Toes-to-bar, MB Lunges, Burpee to Plate, and Pull-ups
For time:
Run 600m
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Medicine Ball Walking Lunges (20#/14#)
20 Burpee-to-Plates (45# plate)
10 Strict Pull-ups
* Burpee to Plate (see Demo Vid) = Burpee and jump onto 45# plate, open hips on top
** Med Ball Walking Lunge (See Demo vid) = Hold MB on chest and Lunge
Photo by @robcwilson @snoridgecrossfit
Strict Pull-ups 5×5
E2MOM for 20 mins: Power Clean + Hang Squat Clean & Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs
E2MOM for 20 mins: Power Clean + Hang Squat Clean
1 Power Clean + Hang Squat Clean, pick load
Every 2 mins for 20 mins.
* Choose load, complete complex of 1+1. Build up in weight as you go
Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs
Complete as many rounds as possible in 5 mins of:
5 Dumbbell Squat Cleans, pick load
Run 100m
* Do not drop DB’s
Photo by @robcwilson @snoridgecrossfit
I was asked yesterday why we didn’t program a strength portion upfront. I realized I hadn’t posted my reasoning and wanted to share more broadly. In short (because I could talk about this ad nauseum), we are all getting used to working out again with a barbell (though some are at different points in their journey for those who own a barbell). Not only are we wanting to prevent injury but I also want to allow us to get comfortable with moving loads again at manageable weights and reps while allowing for proper recovery.
On top of that I want to return us more to what Michelle and I feel are the basics of CrossFit methodology. We want to focus on technique first and vary modal domains. We want to keep the programming focused on being “fun” and not predictable. We want to allow for all of us to do some benchmarks, Hero workouts, and different styles of workouts we haven’t done as much in the past couple of years. Some days it means a heavy day, other days a long or short workout, repeated high intensity intervals or long duration moderate domains, couplets or triplets, etc.
Last is with our current capacity capped from Phase 2 restrictions we want to allow for efficient classes that don’t run long and allow for distancing and “personal” workspaces. By not having a pre-workout strength session as often we can more easily accomplish this!
5 RFT: Ball Slams, Push Press and Box Jumps
5 RFT: Ball Slams, Push Press and Box Jumps
5 rounds for time of:
15 Ball Slams (30#/20#)
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Plenty of open spots for the PM classes! Sign up!
Sub 5 Mile, 500lb Back Squat. Klink Conquers Castro Challenge
Hang Power Snatch 3-2-1-1-1 & Tabata: Power Snatches, Sit-ups and Ring Rows
Hang Power Snatch 3-2-1-1-1
Hang Power Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata: Power Snatches, Sit-ups and Ring Rows
Tabata Power Snatch (75#/55#)
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Ring Row
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: Row, Alternating Reverse Goblet Lunges and Deadlifts
FQ: Handstand Push-up Practice & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run
FQ: Handstand Push-up Practice
For quality:
Handstand Push-up Practice, 10 mins
* Practice kick up and kipping. Get used to being inverted again. Scale to AbMat or HS Hold against wall.
5 RFT: Handstand Push Ups, Hang Power Cleans and Run
5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m
* Scale HSPU to box or floor pike, or DB Strict Press
Photo by @robcwilson @snoridgecrossfit
Athletes Assemble! The Professional Fitness Athletes’ Association Is Born
Front Squat 3×3 at 65% 1RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups
Front Squat 3×3 at 65% 1RM
Front Squat 3×3 at 65% 1RM
Rest as needed between sets.
* One rack per person
3 RFT: Kettlebell Swings, Wall Balls and Pull-ups
3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Alvarez and Valdez Rematch in The Titan Games West Region Finals