by Colin | Jan 30, 2018 | Blog / Workouts
A. Turkish get-up – Do 5 reps on each arm (alternating) at a moderately heavy weight. Be precise and controlled with your movement, i.e. don’t just rush through the reps. B. For individual times: Row 500 m at: race pace + 15 seconds Rest 2 minutes Row 500...
by Colin | Jan 29, 2018 | Blog / Workouts
A. Front squat – 4×3@83%. B. For time, 21-15-9 of: Power cleans (115/75, or scale to 55-60% of your max clean, whichever is less) Pull-ups. This should be short and fast, so scale the movements accordingly.
by Colin | Jan 28, 2018 | Blog / Workouts
A. Push press – 5×3@83%. B. 12 minute AMRAP of: 10 jump squats 10 double KB (or DB) deadlifts (these should be fairly heavy) 25 single skips + 25 double-unders. If you use DBs for the deadlifts, you only need to touch one head of the DBs to the ground on...
by Colin | Jan 27, 2018 | Blog / Workouts
A. From crossfit.com on Dec 21 2017: 20 minute AMRAP of: 10 high(er) box jumps (Rx is 36″ on the website, but just aim for something higher than you normally use) 15 DB overhead squats (partition reps as needed – note that this 15 total reps, not 15 per...
by Colin | Jan 26, 2018 | Blog / Workouts
A. Handstand push-up strength: EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Try to increase reps or difficulty from last week. B. EMOM for 18 minutes: Minute 1: 5...
by Colin | Jan 25, 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.
