5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg
Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.
Post time to whiteboard.
+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish
Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.
DOUBLE KETTLEBELL-IN-HAND DIANE
21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups
Post time to whiteboard.
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If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym!
If you haven’t, order one now for delivery in early August.
for time:
15 hang power snatch
15 push press
15 clean & jerk
15 push press
15 hang power snatch
Run 200m after each movement. Rx = 50/30kg. Post time to whiteboard!
Gymnastics-style stretching, shoulder extension, chest openers, groin, and forearms.
+ How to Watch the 2019 CrossFit Games – Morning Chalk Up
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It’s a SKILLS week, meaning we’ll be focusing on sharpening technique and putting you some familiar work with some twists.
We retest “MURPH” on Saturday so prepare for that- make sure you have your own vest/ruck if that’s in your cards.
10×3 tempo back squat 32XX, then
3 rounds for max total calories:
1:00 double unders
1:00 lateral shuffle, 10′
1:00 banded plank walk
1:00 box jump, 12/8″
1:00 calorie row
1:00 rest
Post total calories to whiteboard!
NEW CYCLE is here! The August cycles will focus on pulling and positions in Olympic Weightlifting and range-of-motion control in Powerlifting. Download the PDFs. GET STRONG!
> 2019 08 Olympic Weightlifting, Week 1 (PDF) <
> 2019 08 POWERLIFTING (PDF), Week 1 <
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Send out positive vibes to Andrew S who is competing at the USA Weightlifting’s American Open Series II in
He’ll be lifting tomorrow at
Click here to watch the action!
for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 (full) snatch, 60/35kg
Compare and contrast to Monday. Post time to whiteboard.
+ Why You Should Compete in Olympic Weightlifting – Catalyst Athletics
for time:
70 burpees
60 dips
50 box jump overs, 24/20″
40 handstand pushups
30 single-leg squats, alternating
20 burpee pullups
Compare to 6/20/2019. Post time to whiteboard!
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Establish a 1RM strict press in 10:00 then on a running clock do 1 strict press when the clock reads 1:00, 2 presses on 2:00, 3 on 3:00, etc. continuing for as long as possible. Barbell to be loaded at 60% of the established 1RM.
Post successful minutes completed and meters rowed to whiteboard.
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for time:
10 snatch, 60/35
20 hang cleans, 70/45kg
30 front squats, 80/55kg
40 deadlifts, 90/65kg
Use one barbell. Post time to whiteboard.
Barbell skill warmup into clean & jerk on-the-minute lifts.
for time:
4 thrusters, 1 rope climb
8 thrusters, 2 rope climbs
12 thrusters, 3 rope climbs
10:00 cap.
accessories: good am, strict pullups, db rows, mb chest pass, lateral raises, etc.
stretch hip flexors, glutes, and hamstrings. tissue mobilization for TFL, piriformis, infraspinatus, traps, triceps.
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This week is TEST WEEK so we’ll establish a time for today’s workout for a retest in the future, a barbell race, strict press max, Death By Presses, a row effort, a retest of a gymnastics chipper for late June, MURPH retest on Saturday, and EMOM snatch/clean & jerks. Rest, recover, and make sure you sleep well and eat well!
back squat 10×2 at 32X1, then
21-15-9 reps for time:
thrusters, 52/38kg
toes-to-bar
Run 400m at the end of each round. Post time to whiteboard!
It’s Test Week in our Barbell Classes! Let’s max out some snatch doubles and clean & jerk doubles and set a benchmark for the rest of Summer.
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5 rounds for time YGIG:
30 wall ball, 20/14lbs
30 sumo deadlift high-pull, 35/25kg
30 box jump, 20″
30/20 calorie row
30 burpee
20 power clean, 35/25kg
20 front lunge, 35/25kg
Post partners and time to whiteboard!
Covering SLIPS (Scales, L-sits, Inversions, Planks, and Stretching) as a means to improve your gymnastic abilities, as well as provide a framework for practice before and after classes.
Every body is free to join- just show up 10 minutes before class to fill out a waiver.
for time:
800m run
50 pullups
100 pushups
150 air squats
800m run
Partition the pullups, pushups, and squats as needed. If you have a vest/body armor, wear it! Post time to whiteboard!
+ On His 80th Birthday, This CrossFit Trainer Finished a Workout That Would Humble Anyone – BarBend
