Category: Beyond the Whiteboard
Front Squat : 1 Rep Max & Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps
Tabata: Dumbbell Thrusters, Toes-to-bars and Box Jumps
Tabata Dumbbell Thruster, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
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
Testing day! Today we finish the Front Squat cycle of 10, 7, 5, 3 and 1 rep maxes each week. Lots of squat strength added this month and now the trick will be to balance both Front and Back Squats while looking to cycle a different lift.
Bench Press 5-5-3-3-1-1-1 & AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings
Bench Press 5-5-3-3-1-1-1
Bench Press 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Run, Muscle-ups, Handstand Push-ups and Kettlebell Swings
Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
BTWB
Photo by @robcwilson
Happy birthday to Bob who got to swing his very own matching Demon Bell!
What Is A Foam Roller, How Do I Use It, And Why Does It Hurt?
Advanced RX: Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups & FT: Hang Squat Cleans, Rows, And Run
Advanced RX Class:
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
Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run
Team WOD: 20 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees and Run
20 rounds for time of:
1 Power Clean (135#/95#)
3 Hang Squat Cleans (135#/95#)
4 Lateral Burpee Over Barbells
Run 50m
* As a team of two, alternate full rounds. Share a barbell.
Alt EMOM 10 mins: Squat Cleans and Bar Muscle-ups
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
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.
Lifting: 1 Squat Snatch + 1 Hang Squat Snatch
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
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.
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:
Author of Retracted CrossFit Study Resigns
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