The alternating EMOM has 3 components: unbroken snatches; 10 toes-to-bar; and 15 skater strides. For snatches, find a weight you can do unbroken while warming up. Toes-to-bar can be scaled range of motion or V-ups. Rx skater strides will be one mat width. The metcon is sprint repeats with about 2 minutes rest. This will depend on number of people in each heat, etc. EMOM for 15 minutes: M1: 5 UB power snatches M2: 10 toes-to-bar M3: 15 skater strides 5 rounds: 200m run ~2 minute restRead more

Matt S. has always been pretty active since he was a kid. He grew up playing baseball, hockey, football, basketball, soccer and golf – organized or around the neighborhood. After junior year of high school Matt could no longer rely on his towering height (5’4”) and imposing frame (120lbs) to dominate organized sports. Instead, he did what most 17-21 year olds do and spent most of his time “hanging out”. After a couple of years of not going to the gym or playing any sports, Matt eventually found his way back into a local gym owned by a family friend. He would spend the rest of college in and out of his gym routine of bouncing from machine to machine or on a treadmill/elliptical counting down the minutes until he felt like he “worked out”. Nonetheless, Matt felt reasonably fit for a young guy. Senior year of college, after returning...Read more

CrossFit Thermal – CrossFit See blog for Matt’s bio. Scale rope climbs to 3 rope pulls each (6 total). Strength Back Squat (2RM) Metcon “Matt S.” (AMRAP – Rounds and Reps) AMRAP in 13 minutes: 23 double unders 13 pull-ups 5 deadlifts, 185/125# 2 rope climbs”Read more

Strength is an alternating EMOM of handstand push-ups and high box jumps. These should be high enough that you need to do single, explosive box jumps, not rebounding. For instance, 36/30″ might be a goal of yours. Use the same height for all sets. The metcon looks like strength, but you will definitely be breathing hard by the end. You start by doing 1 OHS the first minute, 2 OHS the second minute, 3, 4, 5, etc. until you either cannot complete the required amount or get to the 20th minute (20 reps). Alternating EMOM for 10 minutes: A.) 5-10 HSPUs B.) 2-4 high box jumps Conditioning Death by OHS, 95/65#Read more

For the strength complex, the clean and hang clean may be received in any position – full or power clean. Technically, you should be able to do more weight with a full clean vs. a power clean, so if this is not the case, there are probably technical deficiences to work on. For “Elizabeth,” power cleans are acceptable. Strength Find a heavy complex of Clean + Hang Clean + FS + Split Jerk For Time “Elizabeth” 21-15-9 Cleans, 135/95# Ring dipsRead more