by Colin | Apr 30, 2019 | Blog / Workouts
A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Work between 50-60% of your max overhead squat – at the lower end if you’re not as comfortable in the...
by Colin | Apr 29, 2019 | Blog / Workouts
A. Back squat clusters – 4.4.4.4 @ 73% (up 3% from last week), for 3 sets. B. 12 minute AMRAP of: 9 chest-to-bar pull-ups (modify to regular pull-ups or hinge rows) 18 ring push-ups 36 double-unders. C. 4 max effort sets of: tuck/hollow plate holds, and side...
by Colin | Apr 28, 2019 | Blog / Workouts
A. KB clean and press ladder – Starting at 1 clean and press per arm, work your way up to 5 reps, and then back down to 1. You can set the KB down between numbers, but not between arms. So your first couple of rounds would look like this: 1 C&P right + 1 C&P...
by Colin | Apr 27, 2019 | Blog / Workouts
A. “Erin”, from crossfit.com on July 19, 2018: Five rounds for time of: 15 DB split cleans 21 pull-ups. Check out the videos included in the above link for some tips on the DB split clean. If you know how to clean, and how to split jerk, it’s just a matter of...
by Colin | Apr 26, 2019 | Blog / Workouts
A. Shoulder roll practice – This is a very functional movement to have in your back pocket, because let’s face it, we all fall sometimes. It’s been a while since I’ve programmed these. We do these on mats, and we’ll take you through some...
by Colin | Apr 25, 2019 | 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.
