For strength, take the bar from the rack and comlepe three front squats, and a jerk. Jerk may be a power jerk or split jerk. The AMRAP in an ascending ladder of thrusters and chest-to-bar pull-ups. Your score is total rounds and reps, so if you completed the round of 7 (7 thrusters and 14...Read More
Get into groups of 3 – each of you will start at a different station and try to accumulate as many reps as possible. Ground to Overhead implies either snatches or clean and jerks. (Stronger athletes should challenge themselves to snatches at the Rx weight) Clean and jerks are “Grace” style – power cleans and...Read More
For the EMOM, you will switch between strict pull-ups and skater strides. If you need to scale pull-ups, use a band or do ring rows. Rx skater strides are 4ft wide (1 mat) but scale the width as needed. Your score in Wodify will be total reps for each movement. For the metcon, you may...Read More
Today is a rest day for the weightlifting crowd in Rio. Let’s take the class to find new a new Clean and Jerk 1RMs. For those still new to the lift, use this time to practice (including different variations like hang power, or hang clean, etc) You’ll have 30 minutes to work on this. As...Read More
After yesterday’s max efforts, it’s time for a classic CrossFit style metcon. This is a workout designed by Pat Sherwood of CrossFit Linchpin. He has a series of 12 tests and this is test #6. Scale pull-ups as needed (banded, jumping, ring rows, etc) and HSPUs (wall walks, pike box, stink bugs, etc) 4 rounds...Read More
With the Olympics going on, we will be doing our own version of Olympic events. Today, we’re having our own custom CF Thermal Pentathlon. You will do these tests in the order written and will have some rest between events. You’ll start with doing as many double unders as possible in 2 minutes. Everyone will...Read More
For back squats, pick the same weight to do for all 3 sets of 5 reps. For the metcon, you’ll do 21 hang power snatches, 21 front squats, and 21 toes-to-bar, then 15 of each, then 9 of each. Use the same bar for HPS and FS. Do V-ups if needed as a modification for...Read More
Find a 1RM jerk from the racks. If you don’t push jerk and are newer to the split jerk, then you may not want to go for a max and use this time to work on your form. The metcon has a buy-in of an 800m run. Then whatever time you have left is for...Read More
Team up and have one person start on power cleans and the other on the rower. You will do as many cleans as possible until the other partner finishes rowing. Then switch. Continue in this fashion until you finish 100 power cleans and call TIME. The weight should be moderately heavy – around 75% of...Read More
Strength should be fairly quick – these are not necessarily maxes, just to get you in the overhead squat position for the metcon. The metcon is 10 to 1 of these movements. So you’ll do 10 box jumps, 10 overhead squats, 10 push-ups, and 10 KB swings. Then 9 of each, 8 of each, etc....Read More
