For strength, find the heaviest weight you can do for this complex. You may not drop the weight in between the push press and jerk. The metcon should be treated like a burner – as fast as possible. Scale ring dips to box ring dips, parallette dips, dips with your hands on two high boxes...Read More
Use the beginning of class to warm up your deadlift. This should be a heavy deadlift, but not impossible (No more than 70% of your 1RM deadlift) Scale rope climbs to 3:1 rope pulls. AMRAP in 20 minutes: Run 400m 2 rope climbs 5 deadlifts, 275/185#Read More
For strength, do one hang snatch + 2 overhead squats on the minute for 8 minutes. (The hang snatch does not count as your first OHS) You may use the same weight each time or add weight to any set you’d like. Keep in mind that this is designed to work on form. Ben Bergeron...Read More
Take 20-25 minutes to establish a new 1RM front squat. Get aggressive out of the rack and tighten up those bellies! Keep elbows high and drive up out of the bottom fast. For conditioning, you have 10 minutes total to do a 500m row, then in the remaining time, as many rounds of double unders,...Read More
For strength, work to a heavy 5 rep deadlift, but use a clean grip (hook grip too!) This will help train the 1st pull off the ground for the clean. Setup as if you were about to clean as well. (shoelaces under bar, not shin against bar) The metcon should be heavy – start with...Read More
For Bench press today we are looking to work on upper body strength and muscular endurance. With a rep scheme of 10 and only 3 sets be sure to take ample rest between sets and use spotters. There are two pieces for conditioning today, each to be scored seperately. Push-presses should be moderate in weight,...Read More
Add 5-10 lbs to your 3×5 back squat from the last time you did back squat. If you didn’t do it for the past 2 weeks, do 3 sets of 5 heavy (by feel) back squats. Conditioning consists of 2 full Tabatas (KB swings and wall balls) but you’ll alternate movements. In other words, the...Read More
Maybe the end of the 2015 CrossFit Open season sparked some new enthusiasm around the gym. Maybe the hint of Spring gave our athletes some extra umph? Whatever the case, Fitness has definitely been on fire around Thermal the past two weeks. I wanted to do a quick write-up showcasing some of what we’ve been...Read More
In the beginning of class, warm up your clean and front squat since FS’s will be taken from the ground. These should be heavy, but you should try to get all 5 reps without dropping. A full clean is permissible for the first rep. Burpee box jumps need to establish control on the box, you...Read More
Today’s alternating EMOM allows you to choose a proper weight for the power snatches – these should be heavy but doable for 3 reps. These should be heavy enough that you drop each one from the top instead of stringing them. Weights will range from 75-85%. Box jump heights should be similar – high enough...Read More
