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.
by Colin | Apr 24, 2019 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of strict pull-ups. Test these out, and go for a max. Rest as needed between sets. EMOM x 10: Rounds 1-5: 25 seconds of controlled supinated body rows Rounds 6-10: 10-30 second hang. B. 4 rounds for time: 15 barbell...
