The one-and-a-quarter front squat is a way to develop, stretch, and strengthen the bottom position of the front squat (aka bottom of the thruster/wall ball/medicine ball clean, the receiving position of the clean, etc.) Do you sit back or do you sit down? Does your back stay flat?
ARTICLES
+ What Is a Criterium? – Global Cycling Network
“Don’t crash” is Castro’s advice for this event. Plenty of crashes will happen with these competitive monsters all out on the course at the same time.
CrossFit WOD for Tuesday 7/31
1-1/4 front squats 10×3
AMRAP in 10:00
20 alternating dumbbell/kettlebell snatches
20’ overhead walking lunge
Post score and weight used to whiteboard!
HIIT WOD
Death By 10m
glute work
Bring Sally Up: Z-Press edition
hip flexor and ab work
tabata lunges for distance
back work
10-to-1 slam ball and squat thrusts
ab work
Endurance WOD
3x800m run
Well not quite, but we’re right there.
On tap this week: tabata ring rows, 45s (dips, t2b, box jumps, burpee box jumps), front squats, the TRIPLE 3, a FRAN variation, the 30’s Team WOD from this year’s CrossFit Games, and a CrossFit Total (1RM back squat, press, deadlift)
ANNOUNCEMENTS
– New Powerlifting and Olympic Weightlifting programs begin this week. Register to improve your strength and technique (and compete) here!
– Our next Foundations On-Ramp begins on August 21st
ARTICLES
+ How to Watch the 2018 Games – CrossFit Games
CrossFit WOD for Monday 7/30
tabata ring rows
for time:
45 (ring) dips
45 toes-to-bar
45 box jumps, 24/20″
45 burpee step-ups, 24/20″
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 1/3
snatch pull + power snatch + hang snatch
snatch pull + snatch variation
clean pull + clean + jerk
clean pull + clean variation
rack jerk
pullups & dips OR muscle-ups
Powerlifting WOD – Week 1/4, Day 1/3
back squat 8×5 at 65% (:75 rests)
5 sets heavy sumo deadlift
accessories
Kettlebell WOD
Sandbag drags
##Strength
– 3×5 Strict presses R and L
– 3×5 Push press R and L
– 3×5 Jerk R and L
##Technique
**Hand Switch drills**
**Descending Snatches**
Medium weight bell. Sets are unbroken
– Set 1: 10 Snatches R/L
– Set 2: 8 Snatches R/L
– Set 3: 6 Snatches R/L
– Set 4: 4 Snatches R/L
– Set 5: 2 Snatches R/L
##Workout
**5 rounds for time**
– 30 KB Swings
– 30 Burpees
– 30 sit-ups
Summer is upon us and it’s hot out there! Stay hydrated throughout the day, and keep in mind that hydration during exercise isn’t the only time it is important. For those performers out there, drinking a strong electrolyte drink to “preload” your hydration before a long or intense workout can improve your performance significantly. Also, everything else just functions better when you are well hydrated!
I Stayed Hydrated for Two Weeks and It Changed My Life – NBC News
Monday
5 Rounds
15 Thrusters @ 43/35
Run 400m
Tuesday
SQUATS!!
Every 4 mins for 16 mins complete
20 Cal Row
20 (alternating) Db Snatch @ 50/35#
Wednesday
EMOM Everything! Interval training!
Thursday
21-15-9
Overhead Squats @ 52/39
Handstand Push Ups
Friday
Linda aka “Three Bars of Death”
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 Body weight
Bench Press Body weight
(Squat) Clean .75 Body weight
Note: Barbell and Kettlebell classes will return to the schedule next week!
A number of coaches will be on vacation this week so here are all the workouts!
ARTICLES
+ The Science & Application of Barefoot Strength Training – Dr. John Rusin
CrossFit WOD for Monday 7/23
tabata ring row
5 rounds for time:
15 thrusters, 43/35kg
400m run
CrossFit WOD for Tuesday 7/24
Every 4 mins for 16 minutes:
20 calorie row
20 alternating dumbbell snatch, 50/35lbs
CrossFit WOD for Wednesday 7/25
EMOM for 5 minutes:
5 toes-to-bar
5 burpees
EMOM for 5 minutes:
5 box jumps
5 ring dips
EMOM for 5 minutes:
5 pullups
5 jump tucks
EMOM for 5 minutes:
10 double kettlebell/dumbbell front squats
EMOM for 5 minutes:
10 burpee box jump overs, 24/20″
CrossFit WOD for Thursday 7/26
tabata ring rows
21-15-9 reps for time:
overhead squats, 43/29kg
handstand pushups
CrossFit WOD for Friday 7/27
LINDA
10-to-1 reps for time:
deadlift, 1.5x bodyweight
bench press, 1x bodyweight
(squat) clean, .75x bodyweight
CrossFit WOD for Saturday 7/28
in teams of two, for time:
200 pushups
200 box jumps (and step downs)
200 lunges
200 situps
*One athlete works while other hangs from pullup rig
– THEN –
100 burpees. One athlete works while other rests.
CrossFit WOD for Sunday 7/29
tabata handstand
3 rounds for time:
400m medicine ball run, 20/14lbs
50 wall ball, 20/14lbs to 10/9′
Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space
ARTICLES
+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key
Part 2 (see Monday’s post for Part 1):
CrossFit WOD for Friday 7/20
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk
midline, 200 reps
strength, using the orange sheet in the back
Powerlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
box jump 6 sets of 3 jumps at 75% of max box jump
press 85/5+
deadlift 70/5 (6)
Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15
20 squats between each deadlift accessory
CrossFit WOD for Saturday 7/21
3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl
CrossFit WOD for Sunday 7/22
CINDY
as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats
OR
MARY
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
then
establish a heavy deadlift in 10:00
Paul demonstrates a vertical dip with the barbell
Staying rooted in the entirety of the foot during the dip phase of a jerk is important in generating the power necessary to elevate the barbell!
ARTICLES
+ Why Toe Shoes? – Birthday Shoes
CrossFit WOD for Thursday 7/19
5 rounds for max load:
5 power cleans
5 front squats
5 push jerks
Rest 3:00 to 5:00 between sets.
Post heaviest successful load to whiteboard!
HIIT WOD
5 rounds
1 minute intervals
20 jumping jacks
*every 5 jumping jacks, 1 burpee
-then-
5 rounds
1 minute intervals
20 Ball slams
*every 5 ball slams, 1 burpee
-then-
5 rounds
1 minute intervals
20 Sit ups
*every 5 situps, 1 push up
-then-
5 rounds
1 minute intervals
20 Air Squats
*every 5 air squats, 1 broad jump
Endurance WOD – Do this on your own!
TEMPO: 5 rounds of a 5:00 run, 1:00 walk
Start at a pace where you can only get faster, but the intensity and effort stay consistent during the run. Walk to bring your heart rate down and practice a drill to sharpen your next run.
– OR –
TIME: Run continuously for 30:00. Record distance completed.
Ashley holding a bell overhead
ARTICLES
+ WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News
CrossFit WOD for Wednesday 7/18
as many reps as possible in 40 minutes:
200m farmer’s walk, 2×24/16kg
60 situps
400m suitcase walk, 24/16kg
60 barbell hip bridges, 43/29kg
200m farmer’s walk, 2×24/16kg
60 slam ball, 20/10lbs
400m suitcase walk, 24/16kg
60 jumping squats
Post score to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 2/3.
No Olympic Weightlifting classes all next week as much of staff will be out on vacation.
SNATCH + OHS then establish a heavy SNATCH
ROMANIAN DEADLIFT 80/8 (3)
midline, 200 reps
stretch
Powerlifting WOD – Week 4/4, Day 2/3. No Powerlifting classes all next week.
No Powerlifting classes all next week as much of staff will be out on vacation.
two rounds of 4 sets of 6 throws
bench press 6×5 at 70%
400m kettlebell rack walk
floor press 5×15
Fifty tricep extensions 5×10
Kettlebell WOD
**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
Abs!
