by Colin | Jul 19, 2017 | Blog / Workouts
A. Split squats – 3×10 reps. Increase weight 5-10 lbs from last week. B. Alternating with a partner: 5 rounds (each): 5 power cleans @ approx. 70% Row 250 m Rest while your partner works. These rows are meant to be sprints. B. From Undefeated CrossFit via...
by Colin | Jul 18, 2017 | Blog / Workouts
A. Bench press – 5×5 – Increase weight from last week if possible. You should be over 80% of your 1 rep max by now. Alternate your press sets with an easy set of controlled ring rows/body rows, or barbell rows (different barbell). B. Outdoors, for...
by Colin | Jul 17, 2017 | Blog / Workouts
A. Front squat – 3×8@70%. B. From Jan 30 2017: 6 rounds for time: 7 thrusters (95/65) 7 pull-ups Then: Rest 2 minutes, and do a 3 minute AMRAP of double-unders (or DU practice). C. 4 max effort plate tuck holds (scale up to a legs-extended hollow...
by Colin | Jul 16, 2017 | Blog / Workouts
A. Pull-up strength: 5×8 strict pull-ups. Scale to partner-assisted or banded pull-ups, or hinge rows. Focus on smooth, controlled movement. 3 max effort sets of 1/2 rep pull-ups. If you’ve weaker in the top portion of the movement, do some assisted 1/2...
by Colin | Jul 15, 2017 | Blog / Workouts
A. Find your max weighted pull-up. If you’re not yet able to do a pull-up, do 5 pull-up negatives (with rest in between), aiming to do them as slowly as possible. B. Skin-the-cat practice – Aim for 3 sets of 2-5 continuous, controlled reps. Scale as...
