Close grip bench press will work the triceps more since your hands will be closer than a normal bench grip. How close? Hands should be about torso-width so that at the bottom of the bench, your hands are pretty close to the sides of your ribs. Use a moderate weight for the deadlifts in the...Read More
Start the week with an alternating EMOM of 2 high skill movements. If you catch you’re snatches high, add an overhead squat. If you’re proficient with T2B, go unbroken here, if not treat this is as skill time and start stringing em! The Metcon is a 10-1, 1-10 style workout. You’ll do 11 reps total...Read More
A 1 1/4 front squat is taken from the rack, then you go to the bottom of your squat, come up to just below or at parallel, then bounce back to the bottom and all the way back up. This trains coming up from the bottom of a clean. Do three heavy sets of three...Read More
Use a heavier KB weight than you normally would for workouts, even if you need to do Russian swings (to eye level). We want to practice swinging a heavier bell so it gets easier over time! Try not to use the run as “rest” – actually run! 5 rounds for time: 400m run 20 wall...Read More
The sumo deadlift starts with your feet wider than squat width and a very upright torso. Compared to a conventional deadlift, you’ll be using much more of your glutes for this. Many powerlifters prefer this technique over a conventional deadlift because the bar doesn’t have to travel as far off the ground. These sets of...Read More
Use the beginning of class to work on mobility for the handstand push-ups and overhead squats. Since this is a longer time domain, don’t go out of the gates in a full sprint – find a good pace for the movements and settle in. Scale HSPUs to things like wall walks, pike HSPUs on a...Read More
We’re gonna kick it old school with an OG CrossFit Thermal Happy Hour! Please join us on September 30th, at 6:30pm at Tierra Caliente, on Fayette St in Conshohocken. We love to workout together, but once in a while we need to just shut it down and have some fun. Come by and meet Roberto,...Read More
This is a workout from the upcoming “Girls on Girls V” competition this coming weekend. Come out and support our two Thermal teams: Courtney/Kelli and Jess/Kate! At the call of 3-2-1-GO!, Partner A will complete 4 Pullups. Partner B will complete 4 Barbell Thrusters and Partner A will complete 4 Burpees. For the remainder of...Read More
Take the bar from the floor for the push press and jerk complex. Most likely you’ll power clean it. Make sure to only bend your knees once for each of the push presses – then either a push jerk or split jerk. The metcon is the benchmark “Annie” last done on July 5, 2015. There...Read More
For Strength today, build up to a heavy (not max) 2 rep back squat, once you’ve built up to that, take it down to about 75% and complete 2 sets of 3 pause back squats (3 second pause). Conditioning has a “buy in” of 100 double unders, after that run through the remaining triplet as many times...Read More
