Category: Beyond the Whiteboard

Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups

Every 1 min for 10 mins, alternating between:
1 Squat Clean, pick load
3 Bar Muscle-ups

Tabata: Row Calories, Air Squats, Push Press and AbMat Sit-ups

“Tabata” – Row Calories, Air Squats, Push Press and AbMat Sit-ups

Tabata Row Calories
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push Press (95#/65#)
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
BTWB

Photo by @robcwilson

What Is Tabata?

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch & Alt EMOM 10 mins: Overhead Squats and Double Unders

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch

Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.

Alt EMOM 10 mins: Overhead Squats and Double Unders

Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.

BTWB

Photo by @robcwilson

Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.

Belt Up

Lifting: 1 Squat Snatch + 1 Hang Squat Snatch

Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang. Use new mats

Deadlift 2-2-2-2-2 & Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last DL.

Author of Retracted CrossFit Study Resigns

Chipper: Row Calories, Sit-ups, Wall Balls, Push-ups, Deadlifts and HSPU

For time:
60 Row Calories
50 AbMat Sit-ups
40 Wall Balls (20#/14#)
30 Hand Release Push-Ups
20 Deadlifts (225#/155#)
10 Handstand Push-ups

BTWB

Photo by @robcwilson

Lots of 2 rep PR’s. Touch and Go’s and not dropping that last rep are starting to add up to better DL form and numbers!

Don’t believe everything you read about CrossFit:

Movement Videos:

The Deadlift

Rowing

The Kipping Handstand Push-up

Deadlift 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Use mats for DL, touch and go, no dropping last DL.

Front Squat 3-3-3-3-3 & 7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

Front Squat 3-3-3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Dumbbell Deadlifts, Dumbbell Hang Power Cleans, Dumbbell Front Squats and Pull-ups

7 rounds for time of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Hang Power Cleans, pick load
7 Dumbbell Front Squats, pick load
7 Pull-ups

BTWB

Photo by @robcwilson

Dumbbell DT with a pull-up twist. We will be utilizing the dumbbells more often in training with a range of movements as they expose muscle imbalances and help develop coordination and grip strength.