Saturday, January 11, 2019
front squat 5-5-5-5-5 Compare results to April 3, 2019.
Friday, January 10, 2020
as many rounds as possible in 10 minutes: 3x power snatch @ 115/75-lbs. 100m run 6x power snatch 100m run 9x power snatch 100m run …increasing power snatch by three reps each round This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on […]
Thursday, January 9, 2020
four rounds for time: 25x burpee –rest 2 minutes– Today’s Common Scaling Options: +Burpee: reduce reps, no-pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)
Wednesday, January 8, 2020
six rounds for time: 30x double under 15x dumbbell hang power clean @ 50/35-lb. dbs 3x deadlift @ 275/185-lbs. Today’s Common Scaling Options: +Double under: time cap, single under, bike, row +DB hang power clean: reduce load +Deadlift: reduce load, use kbs/dbs (Your coach will talk to you about additional scaling options not already listed)
Tuesday, January 7, 2020
push press 3-3-3-3-3 Compare results to September 11, 2019.
Monday, January 6, 2020
as many rounds as possible in 20 minutes: 20x wall ball @ 20/14-lbs., 10/9-ft. target 20x toes-to-bar 20x single-leg squat, alt total Today’s Common Scaling Options: +Wall ball: reduce load, lower target, squat only, press only +Toes-to-bar: reduce reps, reduce range of motion, sit-up variation +Single-leg squat: reduce reps, plate/band assisted, reduce range of motion […]
Sunday, January 5, 2019
for time: 400m run 20x box jump, 24″ platform 10x devil’s press @ 70/50-lbs. 800m run 30x box jump 10x devil’s press 800m run 30x box jump 10x devil’s press 400m run 20x box jump 10x devil’s press Today’s Common Scaling Options: +Run: reduce distance, row +Box jump: reduce reps, lower height, step-up +Devil’s press: […]
Saturday, January 4, 2019
as many rounds as possible in 12 minutes: 3x muscle-up 9x burpee Today’s Common Scaling Options: +Muscle-up: fraction, attempts, challenging pull-up variation +Burpee: reduce reps, no-pushup burpee, pushup (Your coach will talk to you about additional scaling options not already listed)
Friday, January 3, 2020
back squat 3-3-3-3-3 Compare results to July 19, 2019.
Thursday, January 2, 2020
five rounds for time: 35x double under 7x strict handstand pushup 5x hang power clean and jerk @ 185/135-lbs. workout courtesy of crossfit linchpin Today’s Common Scaling Options: +Double under: 40″ time limit, single under, bike +Handstand pushup: reduce reps, partial range-of-motion, atomic pushup +Hang power clean and jerk: reduce load, clean only, jerk only […]