In teams of two, run through this AMRAP in 30 minutes. Work must be completed in order as written, but only one partner works at a time. Rest is up to you. For instance, one team may split the HSPUs while another team has one partner do all HSPUs. The run must be done together...Read More
Take 15-20 minutes to find a 5 rep overhead squat out of the racks. If you find mobility lacking, work on it in between sets. For the metcon, strict sit-ups should be done with arms folded across the chest and knees bent with feet flat on the ground. For a rep to count, you cannot...Read More
Find the heaviest weight that you can do 4 deadlifts + 1 clean. The clean should include a full squat in it. For the metcon, you can do either power or full cleans, but these should be heavy as there is only a total of 15 reps for that movement. Scale push-ups and double unders...Read More
An “up and down” chipper involving both high skill and low skill movements. Most movements you will already know how to scale. Walking lunges should be done holding a KB. You may hold it anyway you see fit. For time: row 500m 20 handstand push-ups 20 power snatches, 95/65# 20 toes-to-bar 20 walking lunges, 53/35#...Read More
Announcements New Day Class Schedule starts 6/6 https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/you-asked-and-we-listened-new-crossfit-class-schedule/ CrossFit Thermal – Endurance Part A 1x100M 1x400M This isnt a max effort – its more about finding pace for the second part of the workout Part B “Partner 5k” You and a partner will be tasked with completing a 5k – (not individually but as a...Read More
If you know your 1RM back squat (or approximately), use 65-75% for the back squats. Use the same weight across all sets. How do you know it’s the right weight? It should be tough around rep 4 or 5, and you should really fight for that 8th rep. Rest between sets should be no LESS...Read More
Today is an early celebration of Coach Kate’s birthday (tomorrow) and Sam’s birthday (Wednesday). The workout is a mash up of their favorite movements: “Grace” and muscle ups. You may do the work in any order you wish and you may go back and forth between CJ’s and muscle ups. However, if you are scaling...Read More
Let’s practice our handstand push-ups and knees to elbows. Pick a number that is good for each movement and do an alternating EMOM (5 sets of each) The metcon is an ascending ladder of wall balls, push-ups, and KB swings. It looks pretty innocent, but who can settle into a good pace for all 12...Read More
We have heavy thrusters in the metcon, so before that, let’s warm up with some heavy front squats. Then, find a partner for the metcon. Partner A will do 15 thrusters and 15 burpees, then Partner B will do 15 thrusters and 15 burpees. Then Partner A will do 12 thrusters and 12 burpees, then...Read More
Find a max weight for the complex: snatch pull + snatch. The snatch pull ends with a shrug, but keep your arms loose and straight (no high pull) with the bar glancing off your hips. Then, maintaining your grip on the bar, touch the bar to the ground and perform a full snatch. The snatch...Read More
