In order to honor those who lost their lives in Orlando, we are going to do this custom workout. It starts with 49 double unders, then has 7 rounds of 7 movements, each with 7 reps per round. After all 7 rounds are complete, you will finish the workout with 49 double unders. Much like...Read More
An olympic lift, a gymnastic movement, and a monostructural component – these are the three types of movement we think about when programming. Since this is a longer workout, you will want to pace this out and decide how to break up the reps. Those stronger/more proficient will be able to do these unbroken for...Read More
The pause in each back squat should be 3 seconds – have a partner count it out for you once you reach the bottom of your squat. Overhead squat weight should be light to moderate. Scale toes-to-bar to V-ups, especially if sore from yesterday. Strength Pause back squat 5, 5, 5 Conditioning 3 rounds for...Read More
“Lynne” is a benchmark workout where you will try to get as many bodyweight bench presses (scale weight accordingly) as possible, then immediately get on a pull-up bar and do as many pull-ups as you can. You should treat each as a true max effort – no gaming the system and “saving” it for the...Read More
CrossFit Thermal – Endurance Nice mix of some medium and short distances on tap for the gang today. Part A – 4x400M Every 4 minutes run a 400M. This means if you run a 1:29 400, you will have 2:31 of rest before you next one – that is PLENTY of rest so these should...Read More
For this chipper both teammates can be working at the same time, however only one person can work on a movement at a time. Example: On 3,2,1 go… P1 begins with wallballs while P2 begins with deadlifts. They both go to 40 reps and then switch. P1 does the remaining deadlifts while P2 finishes the...Read More
Find a 1 rep thruster from the ground. You may clean it into a full squat to do the thruster or power clean it and then start your thruster. After that, deload for the metcon to a reasonable weight. You don’t have to string all 20 but you should pick a weight to do at...Read More
For the EMOM, choose the number of snatches based on your proficiency with the lift. For instance, a new person should do 4 snatches or even 4 power snatches + OHS, while an experienced person may choose to go heavy and only do 1 or 2 reps per minute. Treat this as proficiency practice, not...Read More
In teams of two, run through this AMRAP in 30 minutes. Work must be completed in order as written, but only one partner works at a time. Rest is up to you. For instance, one team may split the HSPUs while another team has one partner do all HSPUs. The run must be done together...Read More
Take 15-20 minutes to find a 5 rep overhead squat out of the racks. If you find mobility lacking, work on it in between sets. For the metcon, strict sit-ups should be done with arms folded across the chest and knees bent with feet flat on the ground. For a rep to count, you cannot...Read More
