Five-Rounder
Beyond Movement – Seattle 2018
We had the pleasure of hosting Carl Paoli yesterday for a seminar about coaching. We were reminded of why we do what we do here at Foundation CrossFit every day. Especially how our passions in the gym connect to our lives outside of the gym.
On tap this week: 3/5 round HELEN (run/kettlebell swing/pullup), pause front squats, hang clean/push press, farmer’s walk chipper, power clean/front squat/push press, KELLY (run/box jump/wall ball), station work (jump rope running/burpees/row/sandbag drags/bear crawl), CINDY/MARY, and a possible deadlift max.
ARTICLES
+ The Power of Positive People – NY Times
CrossFit WOD for Monday 7/16
“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Performance does five rounds for time.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 1/3
snatch + overhead squat
then establish a heavy snatch
clean + 2 jerks
then establish a heavy clean & jerks
3 rounds
15 pullups
15 front raise w/ bumper
15 jumping good morning
midline, 200 reps
Powerlifting WOD – Week 4/4, Day 1/3
seated box jump 4 rounds of 3 box jumps at 75%
back squat 6 sets of 5 at 75%. last set for max reps.
5x 8 front lunges
5x :30 GHDSU hold
5x 8 weighted Cossack squats
bicep openers 5×5
midline, 200 reps
Kettlebell WOD
##Warmup
– Joint prep
– Goblet or DKB racked
5 min Heavy Single OH hold (2:30 a side)
**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters
Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
##Strength
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands
##Accessory work
– Ab’s
