SRCF_Front-Rack-Lunge

Lunes 24 Enero

Met Con

Warm Up
1:00 Walking Lunges w/ Arm Crosses
1:00 Slow PVC Passes
1:00 Perfect Air Squat w/ Wide Grip Press at Bottom
AMRAP x 3 MINUTES
10 Jumping Jacks
5 Behind Neck Wide Grip OH Press (w/barbell)
10 Alt. Groiners

Skill
3×6
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Workout
5 ROUNDS FOR TIME
6 Power Snatches
8 Alt. Back Rack Lunges*
10 Overhead Squats
*Each step = 1 Rep

23 enero 2022
1_EgZO1smi81zGX3gDYniGSw

Martes 24 Enero

Strength & Conditioning

Warm Up
PART 1:
2 ROUNDS
100m Run
8 Body Weight Good Mornings
6 Empty Barbell High Pulls + Elbow Punch
4 Scap Pull-Ups + 4 Kip Swing
PART 2:
2 ROUNDS
200m Run
8 Empty Barbell Clean Deadlifts
6 Dip + Jumps Hang High Pull + Muscle Clean
4/4 Single Arm Ring Rows + 4 Jumping Pull-Ups

Skill
8-6-4-8-6-4
Power Clean
*Build up to a Moderate-Heavy weight.

Workout
3 ROUNDS FOR TIME
30 Alt. DB Power Cleans
15 Pull-Ups
200m Run

23 enero 2022
CAC07959-A955-4B99-9826-34C445881BC5

Lunes 24 Enero

Strength & Conditioning

Warm Up
2 ROUNDS
30 Mountain Climbers
8 Alt. Groiners
5/5 Staggered Stance Good Mornings
10 Air Squats
2 ROUNDS 
12 Up-Downs Over Bar
10 Elbow Punches
8 BB Front Squats
6 Hang Muscle Cleans

Skill
8-6-4-8-6-4
Back Squat
*Build up to a Moderate-Heavy weight.

Workout
EVERY 2:00 x 4 SETS
20 Up-Downs Over Bar
Max Front Squats w/ Time Remaining…
-Rest 2:00 b/t Sets

23 enero 2022
15E6C7C3-51FF-457B-A8FB-F662F4BCA905

Sabado 22 Enero

Warm Up
LINE DRILLS (4:00 Max)
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers

AMRAP x 5 MINUTES*
100m Run
10 Air Squats
10 Step Ups
*At 2:30 mark, swap to:
100m Run
10 MB Thrusters
10 Box Jumps

«KELLY 2.0» PARTNER WORKOUT  IN TEAMS OF 2
AMRAP x 30 MINUTES*
400m Run
60 Box Jumps
60 Wall Balls
*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB.
Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.

21 enero 2022
SnoRidge-CrossFit_Split-Jerks

Viernes 21 Enero

AC Met Con

Warm Up
2 Sets
5 Inch worms + Downward Dog
10 Deadlifts
10 High Pulls
10 Elbow Punches
2 Sets
5 Broad Jumps
5 Dynamic Push-Ups *
5 Muscle Cleans
5 Strict Press
*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it’s not necessarily a requirement.

Skill
ON A 16:00 RUNNING CLOCK
Build to a Heavy 2-Rep Power Clean + Push Jerk

BENCHMARK WORKOUT
«THE CALI BEAR»
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

20 enero 2022
C692CEDC-8F7D-4715-BA24-ED20B20A7007

Viernes 21 Enero

AC Strength & Conditioning

Warm Up
1 Round (8:00 CAP)
10 Plate G2OH
10 Plank to Pillars
10 Plate G2OH
10 Plank to Pillars
2 Rounds
8 Up-Downs
8 Deadlifts
8 High Pulls
8 Elbow Punches
2 Rounds
6 Burpees
6 Deadlifts + High Pulls
6 Hang Muscle Cleans

Skill
10-8-6-10-8-6*
Power Clean
*Build up to a Moderate weight. Weight should start and end heavier than last week.

BENCHMARK WORKOUT
«THE FELLOWSHIP OF THE CLEAN»
FOR TIME
21-18-15-12-9
Hang Power Cleans
Bar Facing Burpees

20 enero 2022
female-athlete-exercising-with-barbell-in-gym-royalty-free-image-1569411677

Jueves 20 Enero

AC Strength & Conditioning

Warm Up
AMRAP x 7 MINUTES*
10 Wall Ball Strict Press
12 Lunge + Twist
14 Jumping Jacks
*For 2nd round, switch to:
10 Wall Ball Thruster
12 Lunge + Lunge +Squat
25ft High Knees
For 3rd round, switch to:
10 Wall Ball Thruster
12 Cossack Squats
25ft Side Shuffle R
25ft Side Shuffle L

Skill
10-8-6-10-8-6*
Back Squat
*Build up to a Moderate weight. Weight should start and end heavier than last week.

Workout
AMRAP x 15 MINUTES
4 Back Squats *
8 Wall Balls
12 Lunges
200m Run
*Bar must come from floor.

19 enero 2022
box-jump-over-josh-bridges-1280×720

Miercoles 19 Enero

AC Strength & Conditioning

Warm Up
2 ROUNDS
1:00 Cardio
10 Hollow Rocks
10 Superman Arch Rocks
10 Alt. Step-Overs
2 ROUNDS
:45 Cardio
:15 Dead Hang on Pull-Up Bar
:15 Active Hang on Pull-Up Bar
10 Box Jump Overs

Skill
3 SETS
5-7 Strict Pull-Ups*
10/10 Slow Single Arm Banded Dante
Rows
8/8 Single Arm DB or KB High Pull
*Strict Chest to Bar optional.
-Rest 1:30 b/t Sets-

Workout
6 SETS
10 Pull-Ups*
12 Box Jump Overs
15/12 Cal Cardio
*Chest to Bar Pull-Ups optional.
Gymnastic Kip or Strict Only.
-Rest 1:30 b/t Sets-

18 enero 2022
18-2_G_3658-uehdw673bsvdDFcdQed

Miercoles 19 Enero

AC Met Con

Warm Up
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats
1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS

Skill
4×3
Overhead Squat
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

Workout
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch

18 enero 2022
handstand-push-up-crossfit

Martes 18 Enero

AC Met Con

Warm Up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single Unders*
MIN 4 – :45 Quad Heel Taps
*Switch to Double Unders on Second Round

Skill
4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row

Workout
EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders
*Strict Optional

17 enero 2022
how-to-do-thruster-exercise

Martes 18 Enero

AC Strength & Condiotioning

Warm Up
2 ROUNDS
5/5 Moose Antlers
5 Good Mornings
5 Air Squats
10 Glute Bridge Ups
2 ROUNDS
5 Empty Barbell Cuban Presses
10 Up-Downs
5 Slam Ball Ground to Overhead
5 Burpees

Skill
10-8-6-10-8-6*
Push Press
*Build up to a Moderate weight. Weight should start and end heavier than last week.

Workout
AMRAP x 13 MINUTES
20 G2OH
15 Up-Downs
10 Strict Press
5 Burpees

17 enero 2022
lg-b-artigo deadlift

Lunes 17 Enero

AC Strength & Conditioning

Warm Up
3 ROUNDS
100m Run
10 Above the Knee Deadlifts*
20 Crossbody Mountain Climbers
:30 Tuck Hold
*R2 complete Below the Knee Deadlifts.
*R3 complete Full Deadlifts.

Skill
10-8-6-10-8-6*
Deadlift
*Build up to a Moderate weight. Weight should start and end heavier than last week.

Workout
10 ROUNDS FOR TIME
15 Sit-Ups
100m Run
1 Deadlift (Athlete Choice, AHAP)

16 enero 2022
db-workout-1590737113

Lunes 17 Enero

AC Met Con

Warm Up
2 Sets
100m Run @ Easy Pace
10/10 Leg Swings
25’ High Knees
25” Butt Kickers
25’ High Skips
2 Sets
100m Run @ MOD Pace
10 Up-Downs
10 Lunges
5/5 DB Deadlifts
5/5 DB High Pulls

Extended  Warm Up
3 SETS
400m Run
-Rest 3:00 b/t Sets-

Workout
FOR TIME
40 Alt. DB Clean
40 Alt. Single DB Front Rack Lunges**
800m Run
20 Alt. DB Clean
20 Alt. Single DB Front Rack Lunges
800m Run
40 Alt. DB Clean
40 Alt. Single DB Front Rack Lunges
**DB Held across the chest.

16 enero 2022
E1_PullTop

Sabado 15 Enero

Warm Up
AMRAP x 4 MINUTES
3 Inch Worms
3/3 Suitcase Deadlifts
9 Scap Pull Ups

AMRAP x 4 MINUTES
6 Kip Swings
9 Barbell Deadlifts
12 Up Downs

HERO WORKOUT
«RUNYAN»
AMRAP x 24 MINUTES
21 Burpees Over Bar
7 Deadlifts (@1.5x Bodyweight)
10 Pull-Ups

14 enero 2022
1_EgZO1smi81zGX3gDYniGSw

Viernes 14 Enero

AC Strength & Conditioning

Warm Up
2 Sets (8:00 Cap)
100m Run
5/5 Cossack Squats
:20 Goblet Squat Hold
2 Sets
200m Run (hard)
10 Groiners + Twist
10 Goblet Squats

Skill
10-8-6-10-8-6*
Back Squat
*Build up to a Moderate weight.

Workout
5 ROUNDS FOR TIME
6 Back Squats *
200m Run
*Bar comes from the floor.

13 enero 2022
D4541381-F9F9-427A-9FFF-3DF8B59EDCE1

Viernes 14 Enero

AC Met Con

Warm Up
2 Sets (10:00 CAP)
1:00 Cardio (ez)
10 Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats

2-3 Sets (Time dependant) *
:45 Cardio (mod)
5 Inch Worms
5 Overhead Squats
:20 Pause in the bottom of OHS
*Can be performed with an empty Barbell after the first round.

Skill
2×6
2×3
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Workout
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Cardio + Max Overhead Squats
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest

13 enero 2022
lg-b-artigo deadlift

Jueves 13 Enero

AC Strength & Conditioning

Warm Up
AMRAP x 5 MINUTES*
:20 Cardio
6 Alt Bird Dogs
8/8 Staggered Stance Good Mornings
10 Alt Cossack Squats
*After 1 Round, Switch Bird Dog to Deadbugs and Cossack Squats to Jumping Lunges.

Skill
10-8-6-10-8-6*
Deadlift
*Build up to a Moderate weight.

BENCHMARK WORKOUT
«QUANTUM LEAP»
FOR TIME
10 Deadlifts
10 Jumping Lunges
15/12 Cal Cardio
20 Deadlifts
20 Jumping Lunges
25/20 Cal Cardio
40 Deadlifts
40 Jumping Lunges
50/40 Cal Cardio

12 enero 2022
hola

Jueves 13 Enero

AC Met Con

Warm Up
EMOM x 6 MINUTES
Min 1 – :20 Bootstrappers + :20 DB Deadlift
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row

Extended  Warm Up
ON A 10:00 RUNNING CLOCK
ROWLING*
*Athletes will take 5-7 attempts
(Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks.

Workout
FOR TIME
1000/800m Row
12 DB Up-Downs
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for «Unbroken» DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep

12 enero 2022
Crossfit-Elbow-to-Knee

Miercoles 12 Enero

AC Met Con

Warm Up
2 ROUNDS
100m Run
10 Scap Pull-Ups
5/5 DB Arnold Press
:20 Tuck Hold

1-2 ROUNDS
100m Run
10 Small Kip Swings
5/5 DB Push Press
10 Tuck-Ups

Skill
EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press + 3 Push Jerk (Light)*
*Keep Light & Focus on Cycling. Build little-by-little each set.

Workout
FOR TIME
400m Run
Immediately Into
18-15-12-9
Toes to Bar
Shoulder to Overhead

11 enero 2022
Handstand-Wall-Climbs-1

Miercoles 12 Enero

AC Strength & Conditioning

Warm Up
2 ROUNDS
1:00 Cardio (Athlete’s Choice)
:30 Hollow Hold
20 SLOW Alt. Plank Shoulder Taps
10 Arm Haulers
5 Bodyweight Kang Squats

2 ROUNDS
8/8 Single Arm Ring Rows
50ft. Bear Crawl*
:15/:15 Single Arm Plank Hold
*Switch to Quad Crawl in 2nd round

Workout
3-4 SETS FOR QUALITY
3 Wall Walks
12 DB Arnold Press (Athlete Choice, Moderate)
10/10 Single Arm Ring Rows
15-20 Slow Banded Overhead Tricep Extensions
50′ Slow Bear Crawl
50′ Slow Reverse Bear Crawl
:30/:30 Single Arm Plank*
-Rest 1:00 b/t Sets-
*Complete all :30 on one side. Switch sides after each full round.

11 enero 2022
shutterstock_1385264372-1

Martes 11 Enero

AC Met Con

Warm Up
3 SETS
8 Step-Ups
8 Plank to Pike
4/4 Staggered KB RDL
8 Quad Heel Taps
Into
3 SETS
8 Box Jumps
8 Push-Up to Pike
8 KB Sumo Deadlift High Pull
8 Alt. V-Ups

Workout
12 ROUNDS FOR TIME
5 Box Jumps
10 Push-Ups
15 Russian KB Swing

Finisher
4 SETS FOR QUALITY
20 Supermans
1:00 Side Plank
-Rest 1:00 b/t Sets-
*Alt. Sides each Set

10 enero 2022
hang-squat-clean-zapoli

Martes 11 Enero

AC Strength & Conditioning

Warm Up
1 ROUND
200m Jog
:30 Wrist/Forearm Stretch
5 Cat/Cows
10 Arm Haulers
15 Hollow Rocks
Into
2 ROUNDS
100m Jog
:45 DBL KB/DB Suitcase Hold or Carry
8 Empty Barbell Clean Deadlifts
6 Empty Barbell High Pulls
4 Alt. Elbow Punches

Skill
10-8-6-10-8-6*
Power Clean
*Build up to a Moderate weight.

Workout
2 SETS
ON A 7:00 RUNNING CLOCK
200m KB or DB Farmer Carry (Athlete Choice, Heavy)*
With time remaining complete AMRAP
5 Power Cleans
10 Pull-Ups
15 Sit-Ups
-Rest 3:00 b/t Sets-

10 enero 2022
maxresdefault

Lunes 10 Enero

AC Met Con

Warm Up
3 SETS
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat

Skill
ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Thruster

Workout
AMRAP x 12 MINUTES
100m Run
3 Burpee Bar Muscle-Ups
3 Thrusters *
*Every round, Thruster reps increase by 1.
For example, 3-4-5-6-etc. BMU stay at 3.

9 enero 2022
box-jump-over-josh-bridges-1280×720

Lunes 10 Enero

AC Strength & Conditioning

Warm Up
EMOM x 7 MINUTES
MIN 1 – :20 Single Unders + :20 Cossack Squats
MIN 2 – :20 Forward Lunges + :20 Reverse Lunges
MIN 3 – :20 Right Leg Single Unders + :20 Left Leg Single Unders
MIN 4 – :40 Inchworms + 10 Shoulder Taps
MIN 5 – :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders
MIN 6 – :20 Box Step-Ups + :20 Box Jumps
MIN 7 – :40 BB Strict Press w/ :01 Pause OH

Skill
10-8-6-10-8-6*
Push Press
*Build up to a Moderate weight.

Workout
AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster*
14 Box Jump Overs
7 Right Single Arm DB Cluster
42 Double Unders
*1 Cluster = 1 DB Squat Clean into Thruster.

9 enero 2022
SRCF_DB-Lockout

Sabado 08 Enero

Warm Up
3 SETS
12 Alt. Groiners
10/10 DB Upright Rows
8 Lunge + Lunge + Squat (Narrow)
6 Up-Downs

Skill
3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
15 Heel Elevated Narrow Squats

Partner Workout
IN TEAMS OF 2
AMRAP x 18 MINUTES*
12 DBL DB Hang Muscle Snatch
6 DB Up-Downs
12 Walking DB Suitcase Lunges

*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement.

7 enero 2022
how-to-do-a-crossfit-thruster

Viernes 07 Enero

AC Met Con

Warm Up
2 Rounds (7:00 CAP)
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into…
2 Rounds
5 Burpees
10 Air Squats
10 Empty Barbell Strict Press

Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
*The Squat Cleans do not have to be done unbroken

BENCHMARK WORKOUT
«CALIFORNIA LOVE»
FOR TIME
30 Squat Clean & Jerk*
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep

6 enero 2022
lg-b-artigo deadlift

Viernes 07 Enero

AC Strength & Conditioning

Warm Up
2 Sets (7:00 CAP)
7 Inchworms
7/7 Staggered Stance Good Mornings
7/7 Alt Tuck-Ups
Into
2 Sets
7 Up-Downs
7 Scap Push-Ups
7 Push-Ups
7 Cat Cows

Skill
ON AN 18:00 RUNNING CLOCK
Build to a 5-Rep Heavy Deadlift

Workout
AMRAP x 6 MINUTES
4 Deadlifts
6 Alt. V-Ups**
8 Hand Release Push-Ups
-Rest 1:00-
AMRAP x 6 MINUTES*
4 Deadlifts
6 Alt. V-Ups**
8 Hand Release Push-Ups
*Start from the beginning.
**1 Rep = R + L.

6 enero 2022
SnoRidge-CrossFit_Split-Jerks

Jueves 06 Enero

Warm Up 

1 Round

10 Scap Push-Ups;10 Scap Pull-Ups;20 Jumping Jacks

1 Round

8 Empty BB Strict Press;8 Kipping Swings;20 Single Unders

1 Round

5 Empty BB Push-pull Press;5 Bigger Kip Swings;10 Biunding Single Unders

Skill

On a 16:00 Running Clock

Build to a 5-Rep Heavy Push Press

Benchmark Workout

« FURY ROAD »

10 Rounds for Time

5 Shoulder to Overhead

7 Pull-Ups

30 Double-Unders

6 enero 2022