Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or L-sit. The metcon is for time, no rest between rounds. Squats can be done anywhere past the brick wall line where the normal runs start. Strength Alternating EMOM for 10 minutes: A) 5 Front Squats B) 1 rope climb or 3 rope pulls Conditioning 5 rounds for time: 200m run 25 air squatsRead more

CrossFit Thermal – CrossFit “Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or L-sit. The metcon is for time, no rest between rounds. Squats can be done anywhere past the brick wall line where the normal runs start. “ Strength “Alternating EMOM for 10 minutes: A) 5 Front Squats B) 1 rope climb or 3 rope pulls” Metcon (Time) “5 rounds for time: 200m run 25 air squats”Read more

This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU’s A: 5 x 2 box walks/inverted attempts B: 5×2 wall walks/inverted attempts C: 5×5 kipping, strict, or deficit HSPU’s D: 10 x 1 handstand walk or 5×2 freestand HSPU Conditioning AMRAP in 10 minutes: 1 power clean, 135/95# 2 pull-ups 3 burpees 4 power cleans 5 pull-ups 6 burpees 7, 8, 9…10, 11, 12, etc.Read more

CrossFit Thermal – CrossFit This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU progressions A: 5 x 2 box walks/inverted attempts B: 5×2 wall walks/inverted attempts C: 5×5 kipping, strict, or deficit HSPU’s D: 10 x 1 handstand walk or 5×2 freestand HSPU Conditioning AMRAP in 10 minutes: 1 power clean, 135/95# 2 pull-ups 3 burpees 4 power cleans 5 pull-ups 6 burpees 7, 8, 9…10, 11, 12, etc.Read more

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