Build up to 70-80% of your true 1RM, go by feel if you don’t have recent, quality squat data. Complete 3 sets of 5 reps across NOT increasing weight. Spend some time today dialing in your handstand push-up scales and progressions. The Met-con is a straight forward AMRAP, don’t get stuck on double unders, work...Read More
We’ll be using gymnatsics to work on strength today. You’ll do one minute bouts of strict dips and strict pull-ups with a minute of rest between each for a total of 12 minutes. Don’t worry about counting reps today, just GET STRONGER. Kipping on these movements is considered a scale since we aim to build...Read More
Take 20 minutes and find a heavy 3 rep overhead squat for the day. For conditioning today, we’ll be tackling a chipper. Find a nice pace and take short breaks, can anyone go unbroken? Strength Overhead Squat 3,3,3 Conditioning For Time 50 Calorie Row 50 Wall Balls 50 Push-ups 50 Kettlebell Swings 50 Sit-ups 50...Read More
Take 10 minutes at the beginning of class to build up to a heavy hang clean that you can hit for triples. You’ll be using this weight for your EMOM. This weight needs to be heavier than what you’ll use for the Met-Con, so keep that in mind. Before the Met-con, we’ll spend some time...Read More
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of the best tests of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR...Read More
Take the first 20-25 minutes of class today to find a new 2 rep snatch. These should be full or “squat” snatches. If you catch your snatches high, then add an overhead squat to your lift so that you are working on getting into the hole. These do not and should not be touch and...Read More
We’re looking for a consistent longer effort today. 2 “engine” type movements as well as a skill movement and moderate load barbell piece. Work with coaches to scale the rep counts down as needed as you aim to complete each set in under 50 seconds. Use the beginning of class to get ready for S2O...Read More
For Strength today, move quickly as we’ll be finding 2 heavy front squat sets, a 5 rep max and a three rep. These may not be PR’s due to timing, but they should be heavy. The Met-con today is a longer one, at 12 minutes, so find a nice pace and keep moving. This will...Read More
Sophomore year of high school Kevin hung up his football cleats to spend the rest of the summer ripping out and replacing concrete. Not only was the money great, but he loved the physical demands of the job. This type of work kept Kevin fit without touching a weight. In college Kevin decided it was...Read More
