CrossFit Main strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @35% 5x jump tall box jumps 2:30 5x CLEAN @ 45% 5x BJ 5: 5x Clean @ 55% 5x BJ 7:30: 5x Clean […]
Friday August 11, 2023 Read More »
CrossFit Main Five 2-minute rounds of: 20 double dumbbell box step-overs Max reps of dumbbell push presses Rest 2 minutes between rounds Lvl6: 50/35, 24/20” Lvl5: 40/30, 24/20 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 25/15 Lvl1: 20/12
Thursday August 10, 2023 Read More »
CrossFit Skill: Pullup/ CTB/ Bar muscle up A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu A. for quality: alt. tabata: 20 on x 10 off x 8 sets (8 min) bar muscle up (scale appropriately
Wednesday August 9, 2023 Read More »
CrossFit Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3) P2: 50m. sled push (25/25) *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots
Tuesday August 8, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday August 6, 2023 Read More »
CrossFit Main: Community 5k run event! ALL classes: Run 5k Hinshaw run warmup; Lvl6/5: Teams of 2 run together to complete a 5k run for time. Lvl4/3: Teams of 2 run individually, working 1 at a time to complete 5k total distance, split however with 600/400/300/200 intervals. Lvl2/1: Teams of 2 run/bike as needed to
Friday August 4, 2023 Read More »
CrossFit Main Overhead Squat 2014′ 1 rep max overhead squat *for those who are newer/dont have mobility to do OHS, perform front squat in same manner below; *after warming up, within 3 attempts build to a 1rm OHS. 20 min clock: Treat this as an e 1:30-2min EMOM Min 0-10: warmup sets (5x) 1. 4-5
Thursday August 3, 2023 Read More »
CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10
Wednesday August 2, 2023 Read More »
CrossFit 2011 skills test A. 10 min to find 1 rep max weighted pullup Lvl6/5: weighted pull ups with belt, adding weight each set to max Lvl4/3: banded pullup, decreasing band assistance each attempt to toughest single. Lvl2/1: ring row, moving feet further under rings/elevated on box to toughest single. B. Max distance farmers carry
Tuesday August 1, 2023 Read More »
