Strong posterior chain! We don’t even need to deadlift to increase that deadlift. Hard training showing off in your full-body lift. Awkies carrying that kettle bell? Sometimes we gotta throw in something random to help increase your general physical preparedness, or GPP. Just increasing your attack, your toughness, your GRIT. Impressive day! Saw some real […]
We hope you all enjoyed boarding the ‘Gain Train’ today. Drew asked where it was going, and when we all get to get off. Kost said: You needn’t know where it’s going and why would you want to get off? The RX standard has been set. This is a benchmark and we’ll see where that […]
Warm-Up CrossFit dodgeball Skill Dumbbell thruster WOD For time: 1 rope climb 20 alternate dumbbell lunges 20 sit-ups 20 dumbbell thrusters 200m run 20 burpees 20 box jumps 20 air squats 1 rope climb Finisher Skill Rope climb practice Accumulate 3 minutes of bridge holds in between climbs
Shoulder Complex 6 sets 2 strict press 4 push press 6 push jerk In between sets, 1 min bridge WOD BUY IN: 100 DU 5 rounds 1 barbell complex (6 front squats + 6 S2O + 6 thrusters) 40kg/25kg 15 pull ups BUY OUT: 100 DU
Back Squat Endurance 3 x 12 at 65% 1 x 15 at 65% Between every set perform 12 KB bent over rows per arm For Time 4 rounds 15 hang cleans 60/40 20 back rack lunges 60/40 1 OH plate carry to gate and back 20/15 Daddy
Gymnastic Bar muscle ups L1 – 7 sets 5 reps, 90 sec rest L2 – banded muscle ups L3 – banded muscle up transitions WOD 21 thrusters 42.5/30 5 pull ups 10 push ups 15 air squats 15 thrusters 5 pull ups 10 push ups 15 air squats 9 thrusters 5 pull ups 10 push […]
Front Squats 5 x 5 at 75% of 1RM Between every set, superset with 12 KB rows per arm 1 min Max Burpee’s WOD 13 min AMRAP 24 KB swings 24/16 18 KB lunges 24/16 24 HR push ups
Back Squats Max effort at 80% of 1RM WOD 3 rounds for time 50 DU 20 thrusters 45/30 50 DU 20 T2B
1RM TESTING 14 mins to establish 1 RM deadlift 70% max effort WOD 4 rounds 1 min rest between 15 min time cap 21 box jumps 15 front rack lunges 50/30 9 hang snatches 50/30 Animals