by Colin | Sep 13, 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 | Sep 12, 2018 | Blog / Workouts
A. Pull-up strength: EMOM for 10 rounds: Minute 1: 2-8 ring pull-ups (sub hinge rows or foot assisted ring pull-ups) Minute 2: 10-30 second chin-over-bar hold (scale to lightly assisted hold with feet on a box, or ground if using the kid’s pull-up bar). B. 12...
by Colin | Sep 11, 2018 | Blog / Workouts
A. Front squat – 4×4@82%. B. From April 21 2018: 8 rounds for time of: 4 “clusters” (clean + thruster) with 2 DBs 8 burpees. Rx weights would be 2×50/2×35. Weights should be challenging. Your minimum goal is to do each round unbroken, i.e. finish your DB...
by Colin | Sep 10, 2018 | Blog / Workouts
A. DB Bench press – 4×8, as heavy as possible for this rep scheme. We are doing one more set than on Sept 1, so do the same weight or heavier. Alternate with max effort sets of supinated body rows. B. 4×500 m row, resting 2 minutes between efforts....
by Colin | Sep 9, 2018 | Blog / Workouts
A. Rack jerks – Working from a rack, do 5×3 split jerks, resting about 90 sec between sets. Weights should be be approximately 75-80% of your max jerk. B. From crossfit.com on August 30 2018 (https://www.crossfit.com/workout/2018/08/30#/comments), for time:...
