Get three sets of five heavy bench presses in – go for a max if you’re feeling good. The metcon is a couplet of handstand push-ups and front rack lunges. You’ll have to clean the bar from the ground into the front rack position; each leg counts as a rep. Strength Bench Press 5, 5,...Read More
We are kicking off endurance season with a two part work out. The first part is a baseline test to get a sense for where your times are on the 400M and 800M – we will use these times to measure progress throughout the season. The second part is to get you moving with “Death...Read More
During the EMOM you may add weight to the 3 power snatches each round or stay at the same weight across. You may also regrip at the bottom. Alternate them with 10 toes-to-bar. Use the same power snatch weight for your power cleans in the metcon. Scale rope climbs to 3 rope pulls. For the...Read More
Use the strength component as either a 5 rep max or a warm up for “Fran.” (you should still go at least moderately heavy). “Fran” is the “bench press” of CrossFit – the one benchmark that everyone should experience in their CrossFit career and comiserate over with a fellow CrossFitter. Similar to “Grace” we are...Read More
During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps. The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM....Read More
During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps.The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM. “...Read More
Take the thruster from the ground to find your 2RM thruster (you only need to clean it once and a full clean may count as part of your first thruster). A thruster will count as long as the bar motion is continuously upwards. This means landing like a jerk will not count. If the bar...Read More
Team up in 3’s – each of you will start at a different station and do AMRAP in 2 minutes of either rowing or the couplet. After 2 minutes, rotate (in order written). You’ll need to figure out how to keep track of reps (recommended method is to tell the next person where you left...Read More
For the alternating EMOM, warm up your clean to a weight that you can use for all 6 sets (3 reps per set). You may string or do singles for these. For ring dips, choose a number/scale that works for you. For instance, someone proficient in ring dips might do 10-15 per set while someone...Read More
