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?
Establish a 1RM strict press in 10:00 then on a running clock do 1 strict press when the clock reads 1:00, 2 presses on 2:00, 3 on 3:00, etc. continuing for as long as possible. Barbell to be loaded at 60% of the established 1RM.
Post successful minutes completed and meters rowed to whiteboard.
+ What is Evidence-Based About Myofascial Chains? – Anatomy Trains
+ Imbalanced Microbiome Related to
Paul with 85kg
This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!
Also: LAST CHANCE to get registered for either Foundation Barbell cycle (Olympic Weightlifting or Powerlifting). Link dies tonight at 11:59pm! Registered athletes as of 1pm Sunday 5/6 here.
ARTICLES
+ This Is Supposed to Be Hard – Breaking Muscle
CrossFit WOD for Monday 5/7
press 1RM
push press 3RM
jerk 5RM
Take up to five top sets to establish a max. Post maxes to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 1/3
hang snatch 75/3 (3)
snatch pull 100/3 (3)
back squat 75/5 (5)
box jump + depth drops, GHDSU, barbell bicep curls
Powerlifting WOD
back squats 85/5+
dips, chinups, bicep opener complex
Kettlebell WOD
deficit deadlifts
Partner KB work
100 deadlifts, plank hold
100 swings, hollow hold
100 renegade rows, hang hold
100 goblet squats, rack hold
One partner working at a time while the other partner holds a movement. Switch as often as needed!
The CrossFit Games Open (and the FCF Intramural Open. Learn about it here!) start this weekend! The first workout will be released and as always Dave Castro is posting hints to instagram:
What does this mean? Could it be a classic workout? Something with deadlifts? INQUIRING MINDS WANT TO KNOW!
ARTICLES
+ CrossFit Games Athlete Alex Anderson on How to Crush the 2017 Open – BarBend
CrossFit WOD for Tuesday 2/21
in 25 minutes:
– establish a 1RM press then
– establish a 1RM push press then
– push press 3x8x60 with 2:00 rests
then
3 rounds for time:
10 slam ball, 30/20#
10 burpees
Compare to 1/31/2017. Post maxes and time to whiteboard!
HellaFit WOD
TABATA THIS+THAT
1. OH hold
2. goblet squats
3. pushups
4. pull-ups/ring rows
5. OH lunges
6. burpees
1 minute of midline work after each tabata.
Lyndsay F
The handstand pushup is one of those high-level movements that we will generally see during the CrossFit Games Open, so we’re going to put an emphasis on improving this skill.
ARTICLES
+ Alternatives to the Foam Roller for Improving Thoracic Mobility – Prime-Physio Fitness
CrossFit WOD for Tuesday 1/31
establish a 1RM press then press 3x8x60 (1:30 rests b/t sets), then
3 rounds for time:
30 calorie row
20 power snatches, 52/38kg
10 hspu
Post 1RM and time to whiteboard!
HellaFit WOD
30 minutes of skills, 30 minutes of sweat!
