I saw this MobilityWOD video (above) last week, and it’s chock full of good advice for lower back issues… check it out! Warmup: Farmer’s Carry Racked Carry Overhead Carry Workout – The Deep Six! – 5x each side 5 Swings 5 Cleans 5 Squats 5 Presses 5 Snatches 1 Reverse Turkish Get Up Heavy…
Only 12 more days until the CrossFit total party. Please invite all of your friends and share the event on Facebook. Strength/Skill Every 1 min for 10 mins: 3 Hang Squat Cleans, 75% 1RM Perform each set unbroken without putting the bar down. Then: Heavy Grace 30 Clean and Jerks* 155/115 *Usually the lack of…
Unlike the photo of Linda Evangelista, this isn’t going to be pretty. Happy Saturday! Linda: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1.5x your body weight Bench Press @ your body weight Clean @ 75% of your body weight These are done as triplets, so the rep scheme would be 10 deadlifts, 10 bench press and 10 cleans, then…
STRENGTH:
Front Squat 6 sets of 3 reps up to 100% effort (this is called a 3 rep max, and you want to do this every set)
METCON:
15-12-9
Hang Squat Clean (115/75)
Muscle Ups
BUYOUT:
3 sets of 10 reps of Deficit Clean Pulls (heaviest possible each set)
STRENGTH: 3 sets of 5 reps of Bench Press @80% Rest 90 seconds between each set Weighted Pull Ups 3×5 METCON: Jeremy 21-15-9 Overhead Squats 95/65 Burpees Death by 10 Meters** ** Sprint 10 meters during the 1st minute. Sprint 20 meters in the second minute, 30 meters in the third minute, etc etc. Until…
10:8/14: I posted this article a week or two ago but the link broke and I didn’t know how to fix it, so here it is again! Sorry for the inconvenience!! I’ve been asked twice this week alone about how to make strength gains, with both CrossFit I35 members saying, “I feel like all…
Find Your Balance, Then Pull Heavy – How to incorporate bell work to improve your deadlift Kettlebell Class Warmup: 2 Armbars 2 TGUs 2 Prying Squats Workout: 1 One-Handed Swing, 1 Clean, 1 Squat, 1 Press, repeat other side 2 One-Handed Swings, 2 Cleans, 2 Squats, 2 Presses, repeat other side 3… 4……
STRENGTH: 4 sets of 5 reps of Pause Back Squats Strict 3-second pause at the bottom with minimal pause for breath at the top Rest 90 seconds between each set METCON: 4 Rounds: Max effort reps of Handstand Push Ups Max effort reps of Clean & Jerk (185/125) Rest 1 minute between each set BUYOUT:…
STRENGTH:
Bench Press 8 sets of 4 reps @ 75% of 1RM
Work fast take no more than 90 seconds per set
METCON:
10 Minute AMRAP
10 Bar Facing Burpees
10 Pull Ups
10 Thrusters (95/65)
BUYOUT:
4×12 Triceps Extensions
Here’s a great article on the Scientific Analysis of the Kettlebell Swing, Snatch & Carry Kettlebell Class: Warmup: KB Flow Warmup Workout – :30/:30 – 3x: Swing Kneeling Push Press Kneeling Push Press Halo + Twist Figure 8 Squat Renegade Row Hot Potato Snatch Programming: 8 Minute EMOM – 20L/20R Heavy One Handed Swings…
