WORKOUT for Saturday 8/14/2021
snatch 6 sets of 3 reps (55/3, 65/3, 75/3, 85/3 (3)) then
CGO 21.2
for time:
10-20-30-40-50 alternating dumbbell snatches, 35/50lbs
15 burpee box jump overs, 20/24″
20:00 cap. Compare to .
LISTEN: Dan John on 10k Kettlebell Swings & Strength Origins – BarBend Podcast on Spotify
WATCH:
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!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots
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!
ARTICLES
+ Armor Building, by Dan John – T-Nation
CrossFit WOD for Tuesday 12/12
KETTLEBELL CLASS SAMPLE
crawling & tumbling
ARMOR BUILDING: Rx
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats
ARMOR BUILDING: Performance
– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats
bonus: turkish get-ups / arm bars / windmills
HIIT WOD – 12pm/5:30pm
Short Interval
:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side
:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up
:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball
CompEx WOD – 6am
kettlebell class sample (in CrossFit classes)
THEN
EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU
Gymnastics Strength WOD – 8am
leg development
150 GHD hip extensions
150 banded hip extensions
– GB squat series
– seiza complex
box jump cycling
tabata box jumps
100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward
tabata box jumps
100 calf raises
Odd object carries. CFSLU circa 2012
While we train with standard equipment most of the time, odd objects are great training tools simply because it emulates how you act among moving things when NOT inside the gym.
ARTICLES
+ The Big Secret I’ve Been Keeping From My Skater Bro Friends – The Stranger
+ The Many Benefits of Farmers Walks and Loaded Carries – Strong Made Simple
CrossFit WOD for Skills Saturday 1/7
for time:
5x200m run with object*
100 squats
100 up-and-over, 32/24″
100 Russian twists
5x200m run with object*
* Start each round at bottom of ramp.
Competition CrossFit WOD
Odd object carries, clean complex, double chipper, and some Dynamax Wheels
