by Colin | May 12, 2018 | Blog / Workouts
A. From crossfit.com on October 8 2017: 5 rounds for time of: 20 wallballs (20/14 lbs) 20 sumo deadlift high pulls (75/55 lbs) 20 box jumps (24″/20″) 20 push presses (75/55 lbs) Row 20 calories Rest 1 minute. This is similar to Fight Gone Bad, for those...
by Colin | May 11, 2018 | Blog / Workouts
A. Pull-up strength Every minute on the minute for 10 rounds: 3-5 strict chest-to-bar pull-ups (scale the reps, or modify to a challenging pulling variation). Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and if...
by Colin | May 10, 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 | May 9, 2018 | Blog / Workouts
A. Some gymnastics skill work, spending 5 minutes on each: Shoulder rolls (good progression here), headstands, and handstands. If you are comfortable in a headstand, get creative with your leg positions, work on different ways of entering the headstand, etc. Practice...
by Colin | May 8, 2018 | Blog / Workouts
A. Handstand strength Do 4 sets of 10-20 challenging shoulder taps at a controlled pace. For some, this might be done piked with the feet on a box, and for others, it might be in a handstand with the back against the wall (hardest variation), or in a wall walk. 5 max...
by Colin | May 7, 2018 | Blog / Workouts
A. Front squat – 6×2@83%. B. 12 minute AMRAP of: 12 strict pull-ups (modify number or movement if needed) 12 toes-to-bar 12 weighted lunges (total) (2 heavy DBs or KBs).
