by Colin | Sep 25, 2018 | Blog / Workouts
A. Front squat – Find your 3 rep max. B. Double-under practice! Even if you’re fairly proficient at double-unders (50+ unbroken reps), there is probably still something that you could tweak in your technique. Spend 1-2 minutes on each drill: Jump practice...
by Colin | Sep 24, 2018 | Blog / Workouts
A. Press (standing) – 5 sets of 5-7 reps (same weight as the seated press last week). B. For max calories: 2 rounds of: 60 second row (bike if we run out of rowers), 30 seconds rest (This is your test run, to set your pace for the next rounds.) Rest 90 seconds,...
by Colin | Sep 23, 2018 | Blog / Workouts
A. 3-position snatch – 5 sets at 70-80%. Often we go from the top down, but this time we’ll do from the bottom up: 1 snatch from the floor + 1 snatch from the kneecap + 1 snatch from mid-thigh. Doing it this way means you have to be aggressive and fast on...
by Colin | Sep 22, 2018 | Blog / Workouts
A. From crossfit.com on Dec 10 2016 (https://www.crossfit.com/workout/2016/12/10): 3 rounds for time of: Run 400 m 15 pull-ups 50 squats 15 pull-ups There will be a 20 minute time cap. B. Tabata medicine ball taps in a plank (on your hands). The Tabata protocol is 20...
by Colin | Sep 21, 2018 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb OR try doing two rope climbs one after the other. For...
by Colin | Sep 20, 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.
