Category: Beyond the Whiteboard
Deficit Deadlift: 5-5-5 & 5 RFT: Deadlifts, Sit-ups and Lateral Burpees
Deficit Deadlift: 5-5-5
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
5 RFT: Deadlifts, Sit-ups and Lateral Burpees
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
Deficit Deadlift: 5-5-5
Deficit Deadlift: 5-5-5
Deficit Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go. No drops. Use mats.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.
Squat Snatch 1-1-1-1 & Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats
Every 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm
Photo by @robcwilson
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Squat Snatch 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Jerry
Jerry
For time:
Run 1 mile
Row 2000m
Run 1 mile
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. ~ www.crossfit.com
Optional Checkout: Farmers Walk (Kettlebell)
Farmers Walk (Kettlebell) 20 m
This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time
Push Press: 1-1-1-1 & L Sit (Hanging) : 3x 30 secs & Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups
Push Press: 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
L Sit (Hanging) : 3x 30 secs
L Sit (Hanging) 3x 30 secs
Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.
Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups
For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m
Photo by @robcwilson
Quote of the day:
“Not trying CrossFit because you saw the CrossFit Games on TV is like not jogging around the block because you saw a marathon in the Olympics.
CrossFit affiliates know how to scale each movement to your fitness level, ensuring a gradual progression. If an elite athlete can do a movement with 400 pounds, you may do the same movement with a PVC pipe or your own body weight. Or, you may be even do a simpler movement that develops the skills and attributes needed to later progress toward the more advanced exercise.”
The Art of Pacing
Quote of the day:
“Not trying CrossFit because you saw the CrossFit Games on TV is like not jogging around the block because you saw a marathon in the Olympics.
CrossFit affiliates know how to scale each movement to your fitness level, ensuring a gradual progression. If an elite athlete can do a movement with 400 pounds, you may do the same movement with a PVC pipe or your own body weight. Or, you may be even do a simpler movement that develops the skills and attributes needed to later progress toward the more advanced exercise.”
The Art of Pacing
Push Press: 1-1-1-1
Push Press: 1-1-1-1
Push Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.
Front Squat: 1RM
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Front Squat: 1RM & FT: Front Squats, Kettlebell Swings and Run
Front Squat: 1RM
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
FT: Front Squats, Kettlebell Swings and Run
For time:
18 Front Squats (135#/95#)
18 Kettlebell Swings (70#/53#)
Run 200m
15 Front Squats
15 Kettlebell Swings
Run 200m
12 Front Squats
12 Kettlebell Swings
Run 200m
9 Front Squats
9 Kettlebell Swings
Run 200m
6 Front Squats
6 Kettlebell Swings
Run 200m
Photo @robcwilson
Happy birthday to our resident photographer extraordinaire, super proud coach and all around gym stud @robcwilson! We appreciate all you do for @snoridgecrossfit and our gym family and hope you have an awesome birthday! Celebrate with some handstand walks, muscle-ups, maybe moderately heavy snatches or a long walk around the gym with your camera.
Happy birthday to our resident photographer extraordinaire, super proud coach and all around gym stud @robcwilson! We appreciate all you do for @snoridgecrossfit and our gym family and hope you have an awesome birthday! Celebrate with some handstand walks, muscle-ups, maybe moderately heavy snatches or a long walk around the gym with your camera.