Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: 1) 15min to establish a 3RM Hang Squat Clean Warm-up as needed 2) 10min to work on Split Jerks Keep the weight light and reps between 1-3 Endurance: This workout is from our CrossFit Endurance program. 2 x 800m Run 3min Rest between efforts If rain, substitute a 1000m...Read More
Couple of things for this week. 1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple...Read More
Couple of things for this week. 1) This week will be a de-load week. The sets, reps and weight percentages will be relatively low (conditioning will be toned down a bit, and should not be done at 100% effort). Use this week to recover, especially if you have been hitting it hard the past couple...Read More
8am- Bootcamp 9am- Olympic Weightlifting Weightlifting: 1) 12min to establish a 3RM Power Snatch Warm-up as needed, work within skill set 2) 12min to establish a 3RM Power Clean Warm-up as needed, work within skill set 3) 12min to establish a 3RM Push-press Warm-up as neededRead More
Warm-up/Mobility: Coaches Choice, 10min Strength: Weighted Push-ups, 5×5+ Weight will go on your back (have a friend help you). Shoot for a minimum of of 5 reps each set, if you hit 15 or more then you didn’t go heavy enough, increase for the next set. Conditioning: 5 Rounds 10 Bench Press, 45#-155# 10 Goblet Squats,...Read More
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Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Weighted Lunge, 3×8 Warm-up as needed, slight increase from 8.29.13 2) Romanian Dead Lift, 3×10 Do a light warm-up set first to get a feel for the movement. It should mimic the same mechanics of a Good Morning, except you are holding the weight in your hands. Keep the...Read More
Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it. On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to...Read More
Warm-up/Mobility: Coaches Choice, 10min Strength: Push-press 3×8 @ 65%-70% Conditioning: “Nicole” AMRAP 20min 400m Run Max Rep Pull-up Scored as rounds and total reps of pull-ups If we get rain in the afternoon we will split the class and row instead (500m).Read More
Warm-up: Coaches Choice, 5min Mobility: Couch Stretch and Olympic Wall Squat Strength: High Bar Back Squat, 3×8 @ 65%-70% Warm-up as needed, weight should be a slight increase from 8.26.13 Conditioning: Working in groups of 2 5 Rounds 1:00min Max Rep Wall Ball 1:00min Max Rep Burpee Box Jump, 20″ 2:00min Rest Notes: ...Read More
