by Colin | Jul 24, 2017 | Blog / Workouts
A. Pull-up strength: 5×8-10 (or max effort sets, if 8-10 is beyond your current abilities) strict pull-ups. Scale to partner-assisted or banded pull-ups, or hinge rows. Focus on smooth, controlled movement. 3 max effort sets of 31X3 tempo body rows. (Tempos are...
by Colin | Jul 23, 2017 | Blog / Workouts
A. Snatch – 5×2@75, 80, 85, 90, 90%. Increase weight only if your technique is solid. B. Alternating with a partner, for a 20 minute AMRAP: Row 300/250 m 8 DB thrusters Rx weights would be 50/30 lbs, but go for something that allows you to move through the...
by Colin | Jul 22, 2017 | Blog / Workouts
A. We are going to revisit this one from a couple of months ago, on May 28: “Fight Gone Bad” – This is a classic CrossFit workout: For total reps: Three rounds, one minute at each station: Wall balls (14/20 lb) Sumo deadlift high pull (55/75 lbs) Box...
by Colin | Jul 21, 2017 | Blog / Workouts
A. Handstand practice: 5-10 kick-ups, focusing on trying to hit that freestanding balance point 3-5 wall walks, focusing on a smooth transfer of weight from hand to hand 5 sets of 1-5 handstand push-ups (scale to 5 double DB presses seated on the floor, or piked...
by Colin | Jul 20, 2017 | 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.
