We haven’t tested our 1 rep conventional deadlift since last year! (12/31/15) Take your time and really tighten everything up when you go for that max lift! This includes legs, hips, lower back, lats, grip…even you’re neck! It all matters. We have two cash outs – tabata pistols and double unders. Both are accumulated reps – so total reps across all eight sets (one number for pistols and one for double unders) You can use any leg for pistols. Scales include holding onto a bar for balance, descending to a box, or doing partial range of motion. Holding a counter weight will be considered Rx as long as you are below parallel. Test 1RM Deadlift Conditioning Tabata pistols rest 1 minute Tabata double undersRead more

Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes. Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t need one piece of equipment out for each person. “Filthy Fifty” For time: 50 Box jumps, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 53/35# 50 Walking lunges 50 Knees to elbows 50 Push presses, 45# 50 Supermans 50 Wall balls, 20/14# 50 Burpees 50 Double undersRead more

Find the heaviest weight you can do for the complex: hang power snatch + hang snatch. You must hold onto the bar, no resetting between the two movements. The first part (hang power snatch) starts from the thighs and ends in any squat above parallel, typically a quarter squat. The second part (hang snatch) starts from the thighs, but ends in a full squat below parallel. Use that same weight for the barbell in the metcon. Here you will do standard deadlifts and power snatches – the power snatch starts from the ground each time and finishes above parallel, typically, a quarter squat. You may do the deadlifts in a conventional fashion or a snatch grip. Strength Hang power snatch + hang snatch Conditioning 4 rounds for time: 10 deadlifts 7 power snatches use weight from strengthRead more