Today’s metcon is a triplet: 5 rounds of power snatches, pull-ups, and push-ups. Once you are done with the 5 rounds, you run 800m and then call TIME. (you only run 800m once; it is not included in the 5 rounds) If you need to scale, either modify the movements (i.e. banded pull-ups and/or elevated...Read More
Today is the start of a strength cycle. We’re going to focus on squats and deadlifts – these are the biggest lifts we can do to get strong overall. Take 20-25 minutes to find a new 2RM deadlift. These should be touch and go reps, no regrip or reset at the bottom. The metcon is...Read More
Keeping it simple today: get 3 heavy sets of 5 fronts squats in – ascend in weight each set, but they should be relatively small jumps for those 3 sets (i.e. 5-20 lbs depending on your strength) Then a simple couplet of hang power cleans and lunges. Try to get that foot out enough so...Read More
For strength, take the bar out of the rack and find a 2 rep max push press. Make sure you do not re-bend those knees into a jerk. For the metcon, pair up and do 10 alternating rounds. Partner A will do 7 jerks (push presses are acceptable), 14 push-ups, and 21 double unders. Then...Read More
Hey guys, just wanted to announce a new partnership that we’re bringing to CrossFit Thermal. I had an opportunity to meet with Sam and Megan from Back in Balance this week and I was blown away. These two are legit guys, and can help you improve your mobility and ability to recover through onsite sessions...Read More
Today is a long metcon of heavy weightlifting, high skill gymnastics, and running. The clean should be received in a full squat each rep. Scale the weight to something heavy (around 80% of your 1RM) To scale muscle-ups, do some sort of pull-up (rings are preferred, but bar is acceptable) and dip (rings, 30″ box,...Read More
Strength is not a 3 rep max – instead, choose a weight you can do 3 sets of 3 reps at that same weight. The metcon is a repeat of Open workout 12.2. The snatches may be power or full snatches. Notice that the women’s weights are different than we usual scale to. Depending on...Read More
For the alternating EMOM, setup several bench press stations with 135/95, or a scaled weight. You’ll do 5-10 bench press reps depending on your strength. On the opposite minutes, you’ll do 12 goblet lunges – these are alternating lunges (6L/6R) while holding a KB in front of your chest with both hands. For logistics, one...Read More
This workout is for total time, but there is built in rest. Deadlift weight should be around 75% of your 1RM. Beginners can either scale this to 5 rounds, or reduce the amount of pull-ups. Patrick Daniel Tillman (5/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United...Read More
Take the bar out of the rack and find a 1 rep max overhead squat. The metcon is an up and down chipper – scale the knees-to-elbows to V-ups and scale the double unders to a reasonable number if needed. Strength 1RM OHS Conditioning For time: 25 knees-to-elbows 50 KB swings, 53/35# 75 double unders...Read More
