Category: WOD

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

BTWB

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

BTWB

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

BTWB
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#)

BTWB

Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk & Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups

Lifting: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk

BTWB

Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-ups

Every 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups

BTWB
Photo by @robcwilson

Results

Results cont

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.

BTWB

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.

BTWB

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

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

Lifting: Snatch Pull + Hang Squat Snatch 1-1-1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Squat Snatches and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Snatch (95#/65#)
Box Jump (24″/20″)

BTWB
Photo by @robcwilson
The AGOQ Qualifier workouts will be announced live tomorrow at 5PM PST.  We will stream it live in the lobby for anyone interested.  These workouts are the for the top 200 teens and masters in each category to complete over the weekend as their “Regional”.  The top 20 will end up advancing for each age group to the Games.
Depending on the WOD’s we may see one or more of them programmed in the future.
How to Watch the AGOQ Announcement

Results

Results cont

Shoulder Press 5-5-5 & FT: Muscle Ups, Push Press and Rows

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

FT: Muscle Ups, Push Press and Rows

For time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Sub 20 ring dips

BTWB
Photo by @robcwilson
This Thursday will be a Hero WOD with rope climbs and running included.  There is an option to wear a vest (if you own one). Plan accordingly.
Events:
This May (5/19-5/20) we are hosting the CrossFit Gymnastics Specialty Course here at SnoRidge CrossFit in Snoqualmie, WA.
This 2 day weekend course is fun, informative and great for both the athlete or the coach to apply in teaching others.
Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?

Hit this link for a detailed description and course overview. To sign up: scroll down on the right side to our hosting date to register.

Rowing Course: Body Position
The Shoulder Press

Results

Results cont

SNORIDGE CROSSFIT