Use the beginning of class to find a new 1 rep max bench press. Bar should be locked out at the top, then descend and touch your chest, then back up to a lockout for it to count. Normally we try to vary movements in a metcon and even have those movements complement each other,...Read More
Today you get to choose the movements from certain categories, so think about what you want to do before coming in. For A, you should do work for 40 seconds. For B and C, it should be about 30 seconds of work, but it will be dependent on what you do. (e.g. 15 pull-ups per...Read More
Today’s workout consists of the two WODs from the Rookie Rumble that a number of our members are competing in on Oct. 8th. Take 15-20 minutes to find a max weight for the oly complex – for those competing, keep in mind you will only have 6 minutes to officially establish this max. You will...Read More
For the weighted push-up, have others place plates on your back. The push-up ROM starts in a high plank, descends to where your chest touches the ground, and back up to a high plank position. If weighted is too much, then do 5 sets of 5-8 push-ups at an elevated position. Strength 1RM Weighted Push-up...Read More
The two components (strength + metcon) will run consecutively (no breaks between). You will get into teams of 3 (4 is acceptable) and quickly find a 2RM back squat for each of you. You will need to take it from a single rack with a single bar. Immediately following the 10 minutes of strength, you...Read More
Last week we found our 1RM clean and jerk – today we find our 1RM snatch! Find your max squat snatch and if you happen to have a better power snatch, do that, but note it in Wodify. The metcon is actually 3 mini WODs. Each one you will have 3 minutes to row 300m...Read More
Let’s give the barbell a break and get some gymnastics and grunt work in. Scale toes-to-bar with limited ROM or V-ups. Scale push-ups by leaning on an elevated surface – this preserves the body position of a full push-up while assisting with the amount of weight you need to move. If you need to reduce...Read More
For those competing in Summer Slam, you know that one of the events is a series of hang cleans, so strength will be good practice. The hang clean starts with the bar between the knees and the hips and ends in a full squat and then standing up. Find a 2 rep, then a 1...Read More
Use the beginning of class to warm up your deadlift and get to the weight for the metcon. It should be heavy – if you can Rx the weight, then do it, but if not then use around 75%. Although it says 10 rounds for time, this isn’t necessarily going to be a sprint. You...Read More
Bars come from the ground – you’ll have to clean it and then push jerk, split jerk, or push press for the shoulder-to-overheads. On the last StO, put the bar on your back for the back squats. For Time “Freddy’s Revenge 2.0” 5 rounds for time: 5 burpees 7 shoulder-to-overhead, 135/95# 9 back squats, 135/95#Read More
