by Colin | Jul 14, 2017 | Blog / Workouts
A. Snatch – 5×2 @ 70, 75, 80, 85, 90%. Only increase the weight if your technique is solid. B. This one is similar to Event 7 of the 2014 CrossFit Regionals. With a partner: Row 500 m / Max effort double-unders (original workout has 125 DUs) Switch roles 50...
by Colin | Jul 13, 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.
by Colin | Jul 12, 2017 | Blog / Workouts
A. Pull-up strength / pegboard practice: 5 sets of 3-10 ring pull-ups. Focus on pulling yourself as high on the rings as possible. You may use the false grip if you’re able to maintain it for that long. Scale to partner-assisted pull-ups, strict banded pull-ups,...
by Colin | Jul 11, 2017 | Blog / Workouts
A. Barbell split squats – 3×10 on each leg (i.e. do 10 reps on one leg, switch legs and do 10 on the other leg, then rest). You will have to experiment with the weight a bit on this. I’d recommend starting at around 40% of your max back squat. Barbell...
by Colin | Jul 10, 2017 | Blog / Workouts
A. Bench press – 5×5 – increase weight from July 7 if possible. Do a sub-maximal set of ring rows in between your sets, focusing on shoulder retraction at the top. B. 4 rounds for time of: 10 strict pull-ups 15 toes-to-bar 20 pistols (total) –...
