by Colin | May 1, 2019 | Blog / Workouts
A. Deadlift – 5×4 @ 78%. These will be getting fairly heavy for many of you, so be smart about your weight choice. As always, prioritize good movement over heavy weights. B. Bike interval pyramid, for total calories, EMOM: Min 1: 10 sec on, 50 sec rest Min...
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...
