There’s much more control needed when using a pair of bells rather than a barbell.
back squat 5x5x65%, then 100 double bell step-ups for time.
Use 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells to a 24/20/16″ box. Post time to whiteboard!
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On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.
for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar
Post time to whiteboard!
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EMOMs are one of the many protocols utilized fairly often in the CrossFit affiliate world. This previous Friday we used it simply as a timing tool to gradually increase load and intensity.
The main purpose of its normal usage is to test or challenge an athlete’s capacity of work, depending on the movement and loading. Generally the gym’s programming has an expectation to be met, but as always it can be scalable to every body.
Today’s workout would see an athlete completing 5 one-arm overhead squats with a single dumbbell or kettlebell per side with :10-:20 of rest before completing 15 perfect (no bend in the posture from head to toes) pushups.
EMOM for 15:00
a. 5 one-arm OHS/side
b. 15 perfect pushups
c. 10 (strict) pullups
Then a 500m row time trial. Post time to whiteboard!
What a weekend with all the Masters athletes who competed!
Olympic Weightlifting: Weights go up, tempo disappears.
Powerlifting: the penultimate week playing with Conjugate!
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Look at our last post to see our lifting schedule at the American Masters WL Championship down at the DoubleTree in SeaTac this weekend.
CrossFit WOD for Champagne Friday 11/15
With a running clock, every minute perform 1 lift and add 1-5kg.
Post heaviest load for the snatch, clean and deadlift to whiteboard!
REMEMBER THERE IS NO 6:30pm CLASS TONIGHT DUE TO A STAFF MEETING!
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We have a number of athletes competing in SeaTac this weekend at the Howard Cohen American Masters Weightlifting Meet. Come support in person of watch online!
THURSDAY 11/14
• Robyn : 11:35AM
SATURDAY 11/16
• Nyjat: 10:00AM
• Tony: 3:30PM
• Nasreen: 7:20PM
SUNDAY 11/17
• Daisy/Rachael: 8:00AM
• Kris/Kelvin: 10:40AM
• Lori: 1:00PM
• Chris: 7:10PM
Watch the livestream! https://lifting.life/competitions/78
AMRAP in 12:00
200m run
10 kettlebell jerks, 24/16kg
3/2 muscle-ups
Alternate kettlebell jerk sides per round. Post score to whiteboard.
12pm, 6:30pm
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Have you ever tested your fitness in competition?
back squat 5-5-3-3-3-1-1-1, then
Start with an empty bar and press every minute on the minute, immediately adding 1-5kg after each successful lift.
Post loads to whiteboard!
READ: Top 8 Things I Learned From My First Weightlifting Competition – Nick Hetzler
WATCH: Are Your Shoulders Limiting Your Squatting Power?
Congratulations to all of our athletes, especially those who just completed their SECOND CrossFit Games Open this year.
What was your favorite event? Mine was 19.3, the db lunge/db step-up/hspu/handstand walk workout.
3 rounds for time:
70 double unders
10 overhead squats, 70/45kg
Post time to whiteboard!
HIIT at 12pm and 6:30pm
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“NATE”
as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32/24kg
Post score to whiteboard!
Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories.
Olympic Weightlifting: Week 2 simply goes up in loading for most of the lifts. This week will be the last of a prescribed tempo, but if you find it helpful please continue using it!
Also a heads up: we have multiple athletes representing Foundation Barbell this weekend at the Howard Cohen American Masters meet in SeaTac! We’ll have a start list posted if you want to support in person, otherwise it’ll be streamed on YouTube all weekend!
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CGO 20.5 – Rx Division
for time, partitioned any way:
40 muscle-ups
80 calorie row
120 wall ball, 20/14lbs to 10/9′
CGO 20.5 – Scaled Division
for time, partitioned any way:
40 pullups
80 calorie row
120 wall ball, 14/10lbs to 10/9′
20:00 time cap. Post score to whiteboard and games.crossfit.com!
One class at 8:30am because we’re hosting the MUSCLE-UP MASTER CLASS at 10am.
for time, partitioned any way:
50 strict handstand pushups
150 perfectly-vertical kettlebell swings, 24/16kg
250 double unders
20:00 time cap. Post time to whiteboard!
READ: CrossFit Open 20.5 Workout Description and Strategies – Morning Chalk Up
WATCH: CrossFit Open 20.5 First Thoughts
for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
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