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 Conditioning For time: 50-40-30-20-10 air squat sit-ups double undersRead 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 will transition to the metcon. One person will run 200m while another teammate starts on wall balls and the third starts on burpees facing parallettes. When the runner returns, they replace the person doing the wall balls who replaces the person doing the burpees who goes out and runs. Cycle through this counting only wall balls and burpees. If you have a 4th person, they will be “siamese twins” with someone else, and doing movements simultaneously. The strength component will be scored individually for everyone as a 5RM back squat. However, the metcon score is...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 and then complete as many hang power snatches as possible. Rest between efforts, about 1-2 minutes or a heat’s worth of time if alternating heats. Strength 1RM Snatch Conditioning 3 rounds, 3:00 of work: 300m row ME hang power snatches, 65% rest 1-2 minutesRead 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 your double unders, that’s fine, but most of you should try to do 20 since this is an AMRAP and you have plenty of time. AMRAP in 20 mins: 8 toes-to-bar 12 KB swings, 53/35# 16 push-ups 20 double undersRead 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 rep. Then, a classic workout from CrossFit.com – if you Google “Nasty Girls” you can see three OG’s working out and killing it! Scale 7 muscle-ups to 14 pull-ups and 14 dips (dips may be from the rings, boxes, or parallettes) Hang power cleans do not have to be strung, but you should get around 5+. If you can’t, it’s too heavy. Strength Hang Clean 2, 2, 1, 1 Conditioning “Nasty Girls” For time: 50 air squats 7 muscle-ups 10 hang power cleans, 135/95#Read more