Beach season is around the corner, let’s get swole with some benching! 8 reps is a good compromise between absolute strength and hypertrophy. We’ll get the pump on with our last set – max reps at 80% of your 8RM. Metcon is a straight forward couplet of overhead squats and burpees over bar. No need...Read More
For strength, this is an alternating EMOM for 10 minutes of strict pull-ups and turkish get-ups. You may scale the pull-ups using bands, but they should still be strict form. Choose a heavy, but doable weight for the turkish get-ups prior to starting and stick with that weight throughout. Don’t rush through those, you have...Read More
For strength, do 4 front squats immediately into 8 back squats. Find the heaviest weight you can do for this combination. The metcon is a triplet of box jumps, burpees, and wall balls. Do 21 of each, then 15 of each, then 9 of each. Scale the height or weight if needed. Strength 4/8 Front...Read More
Take 15 minutes or so to find a 5 rep shoulder press from the racks. Brace that midline and press straight up. You might want to pause at the top and take advantage of the bottom stretch shortening cycle. The metcon is an AMRAP. You have 90 seconds to do as many rounds and reps...Read More
For this 20 minute AMRAP, one of the movements you’ll be doing is KB step ups. You may hold the KB anyway you’d like and step up onto a standard sized box. You must do 6 on your left leg and 6 on your right, but you may choose to alternate or do 6/6. Power...Read More
Black out Week At CrossFit Thermal we try to keep the body and the mind guessing. That’s why we program our workouts using a constantly varied array of movements, time domains and skill progressions. At CrossFit’s inception, it was said that the main goal of Crossfit was to prepare its participants for the “unknown and...Read More
