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Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.
3 RFT: Runs, Overhead Squats and Handstand Push-ups3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups
4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)
Scale for MU: 8 Ring Dips each Rd
Photo by @robcwilson
Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)
Photo by @robcwilson
Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.
Events are starting to be announced each day for Regionals:
SCHEDULE CHANGE:
STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:
Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Sit-ups and Hang Power CleansComplete as many rounds as possible in 15 mins of:
Run 200m
30 AbMat Sit-ups
10 Hang Power Cleans (135#/95#)
Shoulder Press 3-3-3-3-3Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 15 mins, alternating between:
Row 200m
10 Handstand Push-ups
40 Double Unders
Sometimes a gun show is all the motivation you need to row harder.
Photo by @robcwilson
Road to the Games 17.02: Cookeville Camp
now in the CrossFit Journal
2 Squat Cleans, pick load
Every 1 min for 8 mins.
7 rounds for time of:
5 Squat Cleans (155#/105#)
7 Handstand Push-ups
9 Kettlebell Swings (70#/53#)
Photo by @robcwilson
Latest updates for the teens and the masters divisions in the below Update Shows. Some amazing numbers are being put up by teens and also former Games athletes are now making a splash into the Masters across several age groups. The Games continues to evolve to truly finding the fittest on earth.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
6 Hang Power Snatches (95#/65#) 6 Overhead Squats (95#/65#)
6 Snatch Balances (95#/65#)
* If you can not snatch balance into a full ROM OHS, back rack the bar and perform 6 back squat + push press (back rack thrusters).
Photo by @robcwilson
Congrats to Eva for finishing the 2017 CrossFit Games Age Group Online Qualifier in 141st place worldwide! (over 2000 girls in the 16-17 year division started the Open)
Getting to the Online Qualifier required putting in work that was far more than just the single workout of the day. For the past year Eva attacked multiple WOD’s a day, while targeting her weaknesses and shoring up her strengths. Along the way her confidence, health and fitness grew by leaps and bounds. This training cycle that started after last year’s Open showed the dedication, discipline, and endurance needed for a CrossFit athlete to get to the next level. We are proud to see Eva reach her goal of getting to the qualifier!
Teens and Masters Athletes Qualify for the CrossFit Games
Split Jerk 3-2-2-1-1-1Split Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Shoulder-to-Overhead (135#/95#)
Chest-to-bar Pull-up
Photo by @robcwilson
Today’s WOD was one of the four 2017 CF Games Online qualifier workouts for the Teens/Masters divisions that wrapped yesterday. Final score validation is tomorrow and the standings will lock. Great job and congrats to Eva for all the hard work making it to the qualifier round out of the Open and getting these done this past weekend!
CrossFit WOD 170423 With James Hobart
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Back Squat 7-7-7Back Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Back Squats (135#/95#)
50 Burpees
Row 1000m
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1
Every 3 mins for 15 mins do:
20 Dumbbell Front Rack Walking Lunges, pick load
40 Double Unders
Photo by @robcwilson
The Online Qualifiers workouts have been announced: 2017 Qualifier Workouts
