Now that the Open is over, we’ll be getting back on our regular 6 week cycles focusing on various things throughout the year. For these six weeks after the Open, we’ll be focusing on getting stronger and the best way to do that is by squatting. Today we will measure our 1RM back squats as...Read More
Take about 20 minutes to get 3 heavy working sets of 5 bench presses. Then, conditioning is a simple triplet of deadlifts, push ups, and double unders. If you need to scale push ups, find an elevated surface to do them so you can have a full plank body. Scale for double unders is 3x...Read More
Its the final week of the 2015 CrossFit Games Open and we at CrossFit Thermal, hope that you had a blast. Things are wrapping up with a nice couplet to test our quads and lungs. Come early, and sign up, heats will begin at 9:30am. We planned on a BBQ afterward hoping the weather would...Read More
For strength, find a 1RM turkish getup for each arm. Use dumbbells, kettlebells, or even barbells. Conditioning is the same 5 minute AMRAP with a 2 minute rest between. For every rep difference, do an equal amount of penalty burpees after the AMRAP (untimed) DON’T game round 1. Strength 1RM Turkish getup (each arm) Conditioning...Read More
Strength today is a pressing complex: take the bar out of the rack and do 5 shoulder presses and follow immediately with 3 push presses. Find the highest weight you can do for this complex. Conditioning is a triplet ladder consisting of front squats, burpees over bar, and toes to bar. The front squats are...Read More
As we learned from the Open, the muscle up is a high level strength and skill exercise. Use the beginning of class to work towards this. For beginners, this might mean banded strict pull ups, box assisted pull ups, or strict pull ups. For intermediates, this might mean working on unassisted ring pull ups, kipping...Read More
Take 20 minutes to find a 1RM front squat. You may want to do a static hold with 105-110% of your intended 1RM and then deload the bar to the intended 1RM. This will hopefully “trick” the body into thinking your new 1RM is “light.” You also should not tie your previous PR. (i.e. if...Read More
Today for strength, you will complete 2 snatches every minute on the minute. Have additional weight nearby but not in the way, so that you can load additional weight in between rounds. You should try to increase the weight with each successful set, but make sure you’re hitting the lift safely and efficiently instead of...Read More
