by Colin | May 13, 2019 | Blog / Workouts
A. Back squat – 4×8 @ 73%. B. 2 rounds for time of: Row 1000 m Run 800 m. Compare to May 22 2018, May 30 2017, Aug 17 2016.
by Colin | May 12, 2019 | Blog / Workouts
A. Pull-up strength, EMOMx15: Min 1-5: Max kipping pull-ups in 25 seconds (sub 1-3 negatives – these will be fairly fast descents obviously) Min 6-10: Max barbell rows in 25 seconds Min 11-15: 15-35 second active (shoulders engaged) hang. Aim for longer hangs than...
by Colin | May 11, 2019 | Blog / Workouts
From all of us at CrossFit Steinbach to all the mothers out there… keep being awesome! A. 25 minute AMRAP of: 15 Front Squats (135/95, scale up 155/105, or down to 95/65 or 75/45) 20 Burpee step-ups (like a burpee box jump, but step up instead) 400 m run with...
by Colin | May 10, 2019 | Blog / Workouts
A. Handstand push-up practice, EMOM for 12 minutes: Min 1-6: 1-3 handstand push-up negatives Min 7-12: 10-35 sec handstand hold Then: 3 max effort sets of 1 1/2 push-ups. B. 7 minute AMRAP of: 7 double KB deadlifts OR fat grip deadlifts (use axle bars or Fat Gripz on...
by Colin | May 9, 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 | May 8, 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. These are a great way to work on your position, and controlling the movement, and getting...
