Bench Press 4×6 heavy as possible
4 Sets of Max Effort Strict Toe to Bar
Then:
Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
Buyout
Hanging Hollow to Arch
100 Banded tricep pushdowns.
Every Minute on the Minute for 10 Minutes:
2 Squat Cleans, 70% 1RM 1 Front Squat Pause, 70% 1RM
Then:
Every Minute on the Minute for 20 Minutes:
7 Power Cleans, 135/95 lbs Even Minutes
7 Bar Facing Burpees Odd Minutes
Buyout
Arch To Hollow Swings
Max Effort Strict Press Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Push Ups Buyout We are back on the gymnastics holds and hollowbody big time this week. So here goes. Static Shaping Inverted Hollow Hold 4×0:20 Try to maintain contact with your legs and the bar while keeping your…
DetailsBack Squat Max Effort
20 reps
(OK be smart. If you’re competing this weekend its 4 x 5 @ 50%)
Then:
Annie
50-40-30-20-10
Double Unders
Ab Mat Situps
Every Minute on the Minute for 10 Minutes:
Clean and Jerk @ 60-70%
Then:
Jeremy
21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee
Buyout
Stretch, Mobilize and Roll anything thats still sore hurt or bothersome.
Dynamic Effort Lower Body
Back Squat 7 x 3 @ 65%
Banded Deadlift 7 x 1@ 60%
Then:
3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups
Buyout
Stretch, Rollout and mobilize anything that is tight sore or hurting. (pretty much everything, OK)
Continue with deload week: Every Minute on the minute for 10 minutes perform one of each at 60% as a complex: Power snatch, Overhead Squat, Squat Snatch Then: As many rounds as possible in 10 minutes of: 10 Squat Snatch 95/65 10 Bar Facing Burpees Buyout 4×25 Banded upright rows 3 x 3 minutes rows at…
DetailsThis is day one of a deload week ending with the Garage Games CrossFit I35 Summer Swole-Stice event. Everyone who is participating in the competition should approach all of these workouts with about a 70-80% intensity. In other words be quick not hurried and remember its not combat with people shooting at you. Nothing to…
DetailsSince we will be posting workouts on Zen Planner starting next week I thought that doing the most popular chipper on Beyond the Whiteboard would be appropriate. Also next week will be a deload week moving into the Summer Swole-Stice. I’m posting this 90 minutes late due to working on standards videos so if you…
DetailsDeadlift : 3 Rep Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
3 x 1 minute weighted RKC/SFG plank holds
Handstands
