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

When is the last time you tested your baseline? Well today you get the chance. Except since you’re more fit than the first day you walked in here, you’ll do it at least twice. With a running clock (and possibly heats), do the baseline workout. Rest exactly 5 minutes and repeat. If you are fast enough to do BOTH attempts under 5 minutes each, then rest 5 minutes and repeat a 3rd time. If one or both of your attempts were over 5 minutes, then you will only do the baseline twice. Record your fastest score as official, but type the other times in the Notes section. “Baseline” 500m row 40 air squats 30 sit-ups 20 push-ups 10 pull-ups rest exactly 5 minutes. Repeat. If both efforts were under 5 minutes, rest 5 minutes and repeat a third time.Read more

For strength, find a 1RM overhead squat from the racks. Then, partner up and do the following triplet. One person performs 10 OHS, 10 pull-ups, and 10 box jumps, then their partner goes. Alternate in this fashion for as many rounds as you can in 14 minutes. OHS should be light – move almost as fast as air squats Strength 1RM OHS Conditioning In partners, alternating AMRAP in 14 minutes: 10 OHS, 75/55# 10 pull-ups 10 box jumps, 24/20″ Level 2 5RM front squat (20 min) ALT EMOM x 12 12 Cal Row 10 Strict Press (95/65) 10 Burpees over barRead more