by Colin | Jan 28, 2018 | Blog / Workouts
A. Push press – 5×3@83%. B. 12 minute AMRAP of: 10 jump squats 10 double KB (or DB) deadlifts (these should be fairly heavy) 25 single skips + 25 double-unders. If you use DBs for the deadlifts, you only need to touch one head of the DBs to the ground on...
by Colin | Jan 27, 2018 | Blog / Workouts
A. From crossfit.com on Dec 21 2017: 20 minute AMRAP of: 10 high(er) box jumps (Rx is 36″ on the website, but just aim for something higher than you normally use) 15 DB overhead squats (partition reps as needed – note that this 15 total reps, not 15 per...
by Colin | Jan 26, 2018 | Blog / Workouts
A. Handstand push-up strength: EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Try to increase reps or difficulty from last week. B. EMOM for 18 minutes: Minute 1: 5...
by Colin | Jan 25, 2018 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Jan 24, 2018 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of strict pull-ups 2 max effort sets of kipping pull-ups (sub hinge rows, ring rows, etc.) 2 max effort sets of strict chin-ups (sub supinated body rows) B. 10 minute AMRAP of: 8 thrusters (95/65 or 50% of your push press,...
