Power clean weight should be moderately heavy, around 65% of your 1RM. You don’t have to string all of them, but you shouldn’t need extreme effort for them either. Singles are fine as long as there is little rest between reps. Scale the toes to bar to knee raises if you have active lats, otherwise...Read More
For strength, find two heavy sets of five push presses, then two heavy sets of three reps. Record your three rep weight (it may be a max or just go for a heavy three). The AMRAP is an escalating ladder for thrusters, but the muscle-ups remain constant. Scale muscle-ups to 4 pull-ups and 4 dips...Read More
Take your time warming up, mobilizing, and working your way up to a new 1RM snatch. If you typically power snatch more than you snatch (full), find your 1RM for both and make a note in Wodify. For new athletes, you may want to start with a hang power snatch and work your way through...Read More
Congrats to Matt C – the July Member of the Month!!! Over the past five years, I’ve been digging myself out of a hole I got myself into from poor diet and exercise back in my college and early working years (I used to be 50 pounds heavier back in the day, yikes). Before I...Read More
On Thursday night at 7:30 2 teams will meet head to head in an epic Throwdown at CrossFit Thermal. Here is their challenge: For Time “TEAM DT” 10 rounds of: 12 deadlifts (115/75) 9 hang power cleans 6 push jerks (we will allow shoulder to overhead) Teams will work in pairs consisting of two guys...Read More
For strength, warm up to a heavy weight for front squats and use that same weight for all sets. For perfect push-ups, find a progression where you can maintain a perfectly plank body – to scale this you may need to use a box or bench to elevate your upper body. For the metcon, you’ll...Read More
Strength today is bench press – do sets of 10 and move up in weight each time. Be careful though, high rep bench can mean upper body fatigue quicker than you might think. The metcon is for time – you’ll do 10 KB swings, then 10 knees-to-elbows, 9 KB swings and 9 knees-to-elbows, etc. down...Read More
Pair up and get ready for some fun. For the rope climbs, thrusters, and burpees, only one person works at a time. For the tire flips, you may either flip it back and forth to each other or both flip it from the same side. You will work for 45 seconds at each station and...Read More
CrossFit is founded upon couplets and triplets, usually for time. Why? Keeping it to only a few movements at simple rep schemes allows for high intensity and doing it for time will push you to finish as quickly as possible. Try to keep that hook grip on the hang power cleans as it will allow...Read More
