by Colin | May 27, 2019 | Blog / Workouts
A. Tempo front squats – 5×3 @ 65%, with a 32X1 tempo (same as we’ve been doing for the overhead squats recently). B. Alternating with a partner, for 6 rounds each, for total time: 5 D-Ball or sandbag cleans to over-the-shoulder 10/15 cal bike (sub...
by Colin | May 26, 2019 | Blog / Workouts
A. Close-grip bench press – 4×10@60-65%. Aim to have all or some of your hands inside the knurling on the bar. This position works the triceps a bit more than a normal grip bench press, and we’re doing these because, well, many of you could use some...
by Colin | May 25, 2019 | Blog / Workouts
A. With a partner, 3 rounds for time: 20 burpees 20 pull-ups 60 jumping lunges 30 push-ups 1000 m row. Partition work as needed. One person works at a time.
by Colin | May 24, 2019 | Blog / Workouts
A. Straight arm pressing strength EMOM for 10 rounds: Minutes 1-6: 20-30 sec of shoulder taps Minutes 7-10: 10-30 sec L-sit (scale to tuck) hold on parallettes, boxes, or on the dip bars. Then: 3 max effort sets of 1 1/2 push-ups. Scale to regular push-ups if needed....
by Colin | May 23, 2019 | Blog / Workouts
A. Deadlift – Find your 1 rep max. B. From crossfit.com on May 5 2019 (https://www.crossfit.com/190505): 400 m farmer’s carry (2×50/2×35) The goal is to do this unbroken, or to see how far you can get without setting the weights down. You may...
by Colin | May 22, 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). Increase 5-10 lbs from last week. This will be the last week of tempo work. B. 10 minute AMRAP of: 10 DB hang power cleans 15...
