Strength/Skill Squat 4 x 8 Start at 70% and work to a max effort set of 8 Then 3 rounds 1 min to complete as many reps as possible Thruster (95/65lb) Rest 30 sec 1 min to complete as many as possible of Pullups Rest 30 sec 1 min to complete as many as possible…
DetailsWelcome to the Summer of Fitness. Depending on your goals choose one but not both buyouts. Strength/Skill Touch and Go Power Clean 3 x 70% 3 x 75% ME 80% Then Diane 21-15-9 Deadlifts 225/155# Handstand Pushups Buyout Fat Loss Burpee Capacity Test 4 rounds of: 2:00 Burpees 1:00 Rest Go as hard as possible.…
DetailsFestivus Workout 3 20 Synchro Plank Claps 40 KB Swings – American (53/35/44/26) 80 Wall Balls (20/14/14/10) (Men 10’ / Women 9’) 40 KB Swings – American (53/35/44/26) 20 Synchro Burpees Ten-minute time limit Then Beast 12 25 Walking Lunges 20 Pull-ups 50 Box Jumps, 20 in 20 Double Unders 25 Ring Dips 20 Knees…
DetailsStrength Alternating EMOM for 10:00 of: Even – 3 Power Cleans (choose weight) Odd – :40 V ups Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min Rotate…
DetailsMobility Thursday Posterior Chain Hamstrings and deep external rotators of the hip Tight hamstrings equal poor glute activation which leads to tight hip flexors. All of this will degrade performance in running at any distance. Tight external rotators especially the Piriformis can cause a variety of performance and pain issues below the hip. Hint: most…
DetailsStrength Every Minute on the Minute for 10 Minutes 3 touch and go power snatches. Go as heavy as you like without pressouts or misses Then DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Buyout 5 x 8 Good mornings. 20-25% of…
DetailsStrength/Skill Every Other Minute for 12 Minutes. Sprint 100m. (Sprint from the back door to end of the driveway and jog back to start the next round. If you don’t make it back by the start of the next round, sit out the next one) Then 5 rounds for time of: 10 Thrusters, 135/95 lbs 10…
DetailsWorkout of the Day
33-min EMOM
Min 1: Row Cal 12/9
Min 2: 5 Handstand Push-Ups/3 Wall walks/30-sec Handstand Hold
Min 3: 1rd DT (155/105) 12 Deadlift/9 Hang Power clean/ 6 push jerk
Strength
Alternating EMOM for 12:00 of:
Even – 5 Deadlifts @ 50-60%
Odd – :40 Double-Unders
Then
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
Mobilize for the weekend.
Mobility Thursday Thoracic Spine Today’s mobility Thursday focuses on thoracic spine mobility. Great athletic performance demands it, especially when lifting anything overhead. Ultimately poor thoracic mobility and dysfunction can lead to a lot of pain and even loss of height. Check out this article from boxrox.com. //www.boxrox.com/thoracic-mobility-crossfit-training/ Then 15-12-9-6-3 reps, for time of: Dumbbell Hang…
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