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Today we being a simple back squat cycle on Wednesdays!

WORKOUT for Wednesday 6/9/2021

Warmup

:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull

then HSPU Strength Ladder: 3 rounds of 1-2-1

Nov – Strict Pushup, Pike Pushup on wall
Int – Pike Pushup on wall, One-leg Pike Pushup on wall, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

Strength

every 2 minutes do 5 back squats
(50/5, 65/5, 75/5, 85/5, 85/5+)

Last set is for 5 or more reps, keeping 2+ in the tank.

Conditioning

“ELIZABETH”
21-15-9 reps for time:
Power cleans, 43/62kg
Ring dips

A classic CrossFit benchmark involving a medium-weight barbell pull paired with a high-stability bodyweight pushing movement. Each round can be broken up into three sets, but should you break them up that way? These are meant to be done in fast, pushing the intensity as far as you can, as quickly as you can.

Post times to whiteboard!

READ: Benchmark Workouts – CrossFit Journal
WATCH: The greatest athlete of all time?

Robyn S

What’s the difference between “power” and “full”/”squat” versions of the olympic lifts?

From Catalyst Athletics:

Coaches and athletes sometimes have different definitions of what constitutes a “power” receiving position. Most commonly, anything received with the thighs horizontal or higher is considered a power lift. Others will require the knee to be bent to no more than 90 degrees, and others will count only lifts with the thighs above horizontal (i.e. a lift with thighs exactly horizontal is too low). Some lifters will also intentionally receive power snatches with a much wider foot stance than in the snatch. This makes arresting the downward movement easier, but also means that the lift cannot continue into a full squat if the bar isn’t elevated adequately.

REGISTER FOR THE UPCOMING OLYMPIC WEIGHTLIFTING or POWERLIFTING CYCLES NOW! The programs begin next Monday 1/8 and you must registered to attend.

ARTICLES

+ Maybe It’s Not Just a Sandwich: A Nurse and Her Friends Take a Simple Idea to Seattle’s Streets – The Seattle Times

CrossFit WOD for Tuesday 1/2

every minute on the minute for 24 minutes:
– 5 ring muscle-ups
– 10 power snatches, 61/43kg
– 15 two-for-one wall balls, 20/14lbs

This is essentially high-skill interval training. The skills are most important: clean up your existing movement or challenge yourself to the next level of performance.

CompEx

AGILITY/STAMINA/HANGING

for 20 minutes:
10 touches 4-cone drill
7 clusters, choose weight
6 c2b/4 bmu

CONDITIONING

21-15-9 rft
hang power clean, 61/43kg
strict ring dips (can you muscle-up to high ring dips?)

5:00 max wall ball, 20/14#

Gymnastics Strength

pressing development

hollow/arch/plank, wrist prep, scap flow, Jefferson curls, dips & deficit handstand presses, straddle handstands, straddle handstand press negatives

HIIT WOD

Long Interval

I.

a. for max reps:
1:00 row
1:00 burpees
1:00 double unders

1:00 rest

b. for max reps:
1:00 bike
1:00 mountain climbers
1:00 single unders

1:00 rest

repeat for 3 rounds

II.

4:00 on, 2:00 off, for 3 rounds
20 slam ball
30 rotational lunge
40 curl-up

III.

for 7 minutes:
30m death march
60m bear crawl

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.

CrossFit WOD for Tuesday 6/6

EMOM for 8 minutes: 3 touch & go power snatches, ascending weight

2 rounds for time:
50 wall balls
50 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

ankle prep and pistols, muscle-up positional strength development

Endurance WOD

Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts

CompEx WOD (6am)

tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes

“ELIZABETH”

21-15-9 reps for time:
power clean, 61/43kg
ring dips

3-5 rounds:
30 UB double unders
30 UB situps

3 pausing TGU/side