by Colin | Nov 19, 2018 | Blog / Workouts
A. Overhead squat – Find your 3 rep max. Newer people can work on 5×3, increasing weight from last week if possible. B. 3×500 m row, resting 2 minutes between sets (or alternate with a partner). What’s the catch? Each row must be faster than the...
by Colin | Nov 18, 2018 | Blog / Workouts
A. 4 work sets, alternating: 8 single-arm DB push presses with a 3 second negative on each rep 8 single-arm bent over DB rows Do both arms on each movement, then move on. Let your weights be determined by your weaker arm. You will likely have a heavier weight for your...
by Colin | Nov 17, 2018 | Blog / Workouts
A. From crossfit.com on Oct 1 2018 (https://www.crossfit.com/workout/2018/10/01#/comments), Team Series event 8: 30 toes-to-bars 40 dumbbell snatches (50/35) 50 dumbbell box step-overs (2×50/2×35) 40 dumbbell snatches 30 toes-to-bars. You can also check out...
by Colin | Nov 16, 2018 | Blog / Workouts
A. EMOM for 10 rounds of: 2-6 ring pull-ups (optional false grip) or hinge rows. B. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and pull yourself back up. Focus on clean,...
by Colin | Nov 15, 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 | Nov 14, 2018 | Blog / Workouts
A. Overhead squat – 4×3, increasing weight from last week if possible. B. Alternating every 3 minutes for 12 minutes: 0:00-3:00 and 6:00-9:00: 10 bearhug sandbag lunges, and max lengths bearhug sandbag carry in the remaining time Min 3:00-6:00 and...
