Continuing with our gymnastic work today, if you’ve been following the program this might be your first time kipping but your third time doing pull-up work. Scale as needed up or down, that means – C2B for advanced members. Scale the ring dip holds to box holds, or parallette holds as needed. Front rack step...Read More
Lets start the day with a new format and some barbell cycling work. You’ll have six sets of increasing weight and decreasing volume. Adjust weight as needed but aim to have 6 different loads. Strength E:90 for 6 sets (take from floor) Unbroken Push Press 95/65 x 12 105/70 x 12 115/75 x 10 135/95...Read More
Start out today with a challenging triplet. Move fast as this shorter WOD should be treated like a sprint. Once that is done we have a 3 part accessory piece on tap. Ring Rows should be challenging – scale appropriately. Never done BB Rollouts? Check it our above. 4 Rounds for Time 5 Hang Squat...Read More
With our gymnastic phase underway, we still want to maintain a base of strength. Hit this complex and build up in weight for 15 minutes. Move for 15 minutes on today’s AMRAP, consistency will be key so try to keep rest periods short. Scale double unders so that you spend no more than 1:10 each...Read More
Starting out our new gymnastic phase today! Choose movement scales that are as close to the RX movement as possible in order for you to hit the volume required. Work hard during the EMOM guys, this is a huge part of the workout. Sprint through this head to head water fall style met-con with some...Read More
As we begin our next training phase we set our eyes on the 2018 CrossFit Games Open and we’ll need our gymnastics to be on point. This phase focuses on developing quality movement patterns and building capacity. CrossFit Thermal presents “Spider Monkey”, our first annual 7 week gymnastic capacity cycle. For Day One we’ll be...Read More
Working in Teams of 2 and alternating every (10) reps Complete 3 Rounds for Time 80 Hang Power Snatches (75/55) 60 Overhead Squats (75/55) 40 Burpee Box Jump Overs (24/20) 20 Thrusters (75/55) Cash out In Teams of 4 Water Fall Style for Time 30 Calorie Assault Bike 40 Air Squats 30 BurpeesRead More
Strength Take 15 Minutes to find a heavy complex of Push Press + Push Jerk 2+2 Conditioning AMRAP in 12 Minutes 12 Front Rack Lunges (105/70) 21 Kettlebell Swings (53/35) 12/10 Calorie RowRead More
We’ve got a longer met-con on tap today guys. Use the “strength” segment as a primer for our workout and move quickly through the press sets. After warm-up, hit 3 quick sets ascending in weight. Press 3,3,3 Conditioning AMRAP in 20 minutes 50 Burpees Then in remaining time Max Rounds and Reps of: 10 Handstand...Read More
