http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-30 10:20:452018-10-29 17:26:20Foundation Barbell at the 2018 Armor Open
**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans
http://www.foundationcrossfit.com/wp-content/uploads/2018/06/CGO-18point2-15.jpg15001000Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-05 20:32:052018-06-05 22:32:41RUN MBC
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)
Post all five scores to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
HANG SNATCH
75/3 (3). 2:00 rests.
2 HANG CLEAN + 2 JERK
75/2 (3). 2:00 rests.
PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)
1min each for 5 rounds
– hollow rock
– arch rock / bridge rock
– paleo chair / OHS chair
stretching sheet
HIIT WOD
Short Interval
:50 on, :10 off for 15:00
– seated db bicep curl to Arnold press
– lateral lunge
– hand step-up (plank … handstand)
:40 on, :20 off for 12:00
a1. hi/lo plank
a2. mountain climber
a3. T-pushup
a4. hi/lo plank
a5. mountain climber
a6. T-pushup
b. Hip Circle crescent walk
:20 on, :10 off for 10:00
power skip off box
side-to-side slam ball
The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!
If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.
Today is an example of what it’s like in a HIIT Class (Short Interval)
A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks
B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders
C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts
drags
Notes:
– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)