by Colin | Sep 18, 2013 | Blog / Workouts
A. Bench press – Find your 3 rep max. B. For total time: 20 burpee tuck jumps, then: 4 rounds of: 10 pull-ups, 15 ring dips, then: 20 burpee tuck jumps.
by Colin | Sep 17, 2013 | Blog / Workouts
A. Back squat – 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%. This is a challenging rep format, but not impossible. Take it one rep at a time, and recognize that it’s as much mental as physical. Suck it up and get it done. B. 2×300 m row,...
by Colin | Sep 16, 2013 | Blog / Workouts
A. Handstand practice. B. Three rounds of the following movements, with one minute at each station: Sled push Tire flip Slam ball/Med ball carry — two of them, carried any way you can. Ideally these will be 20 or 30 pounds each. Overhead plate carry –...
by Colin | Sep 15, 2013 | Blog / Workouts
A. Increase to working weight, then do 3 sets of the following complex: hang snatch + high hang snatch. Focus on speed under the bar. B. Three rounds, not for time: 8 DB snatches per arm. These should be heavy, but focus on form and explosiveness. 8 weighted walking...
by Colin | Sep 13, 2013 | Blog / Workouts
A. Deadlift – 2 reps at 75% every 2 minutes for 6 rounds. Focus on form here, as always. B. 8 minute AMRAP of: 5 thrusters at 70% of 1 rep max 10 pull-ups 15 situps. ***Reminder: If you coming to the CrossFit Niverville grand opening at Hespeler Park...
