Hollow rocks, and lots of them
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
8 rounds of 50 yard sprints with 30-45 seconds rest; 90-100% on all efforts
then:
Overhead squat 10-10-10-10-10
Talk about dedication - Catherine rented a car and drove 2 1/2 hours from North Dakota to workout at CrossFit Winnipeg.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
Squat 3×5 (add 5lbs to last workout)
Ring Dip 3×5 (add 5lbs to last workout)
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull 115#
Broad jumps
The workout was changed at 6AM this morning… mostly due to weather forecast.
Kip
For time:
100 ft walking lunges
50 burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups
The following video is a good shoulder ROM drill I have been using quite a bit lately. If you are seeing someone about a shoulder problem, then check with your practitioner before doing any of these exercises.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
Deadlift
Press 3×5 (add 5lbs to last workout)
Complete 5 rounds:
Bodyweight Back Squat Max Reps; rest 15 seconds *if you stop longer than 5 seconds at the top, your set is over
7 Burpee Box Jumps 20″; rest 60 seconds *aim for fast, unbroken sets
READ THIS… DO THIS!!!!!!
“We consistently have to cue our athletes to keep their knees out in the deepest ranges of their squat.”
Sound familiar?? Read on to learn how you can get your coach to shut up about your freakin knees!
Dip & drive
Take a long warm-up, then:
“Fran”
21-15-9
Thrusters, 95#
Pullups
It's your choice
Deadlifts 5 RM (add 10 lbs to last workout)
then:
Practice your “goat”. Choose at least one of these from the list below in order of your weakest to strongest. Commit at least 10 minutes to practicing it.
double under
handstand
rope climb using legs
overhead squat
snatch
snatch balance
snatch pull
then finish with:
AMRAP Boat rockers in 7:00
1 1/2 pood, baby!
Take 15:00 to play with rope climbs and tire flips; then
6 Power Snatch 135 lbs
10 Box Jumps 24″ box
So true
Power Cleans 5×3 (set new PR)
Competitive CrossFit Athletes:
Run 5k
Everyone else:
Run 5k or do this:
Run 1600m
Row 1000m
Run 800m
Row 1000m
Run 400m
Beginning in September, there will be competitive online CrossFit events approximately every 8 weeks. Keep your diet in order this summer to be ready to compete!
10 foot target
“Filthy Fifties”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Active Shoulders
Hang power clean 1-1-1-1-1-1-1 reps
*each of these hang power cleans should be at or above 80% of your 1RM. If you don’t know your 1RM, then find something that is challenging to lift once and try to add a few pounds each attempt. Give yourself a couple minutes rest between attempts.
Unlimited:
30-20-10 V-ups
Rest as needed between sets, but aim for unbroken sets. If you score less than 30, for example, on the first set, aim for 20 the next set. If you want to make up your missed reps, wait until after the 3 rounds.
3/week:
4 rounds for time:
Row 300m
15 V-ups
