by Colin | Jul 27, 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 | Jul 26, 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 | Jul 25, 2018 | Blog / Workouts
A. Deficit deadlifts – 5×5@65-70% (increasing from last week if possible). Do these standing on one or two 25 lb plates (share these if necessary). These require more mobility than regular deadlifts, so they may not be for everyone (yet), particularly with this...
by Colin | Jul 24, 2018 | Blog / Workouts
A. Thrusters – 5×3. Aim for heavier than last week when we did sets of 5. You should be working around 85% of your max push press. B. From crossfit.com on July 11 2018: 3 rounds for time of: 10 dumbbell power snatches, left arm (55/40 lbs, or scaled...
by Colin | Jul 23, 2018 | Blog / Workouts
A. Back squat – 1×20 @ 65-70% (increase from last week). B. 8 minute AMRAP of: 50 double-unders 8 overhead squats (135/95) Scale the number of DUs if needed. This is a short workout, similar to that of Aug 11 (rowing and DUs), so the same advice applies....
by Colin | Jul 22, 2018 | Blog / Workouts
A. Clean and jerk – 8×1, lifting every 90 seconds, working between 75-85%. B. Burpee ladder! We will start this one at 4 reps rather than 1, just to save a bit of time. Do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete...
