Advanced RX Class:
Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Team WOD: 4 RFT: Rows, Partner Wall Balls and Push-ups
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices & 21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s
Rest 3 Minutes then complete:
Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s
Photo by @robcwilson
Two parter today, short workouts but deceptive in execution.
Shoulder Press: 1RM
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Back Squat 2-2-2
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2-2 & Elizabeth
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Power” Elizabeth
21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.
Photo by @robcwilson
Power version of “Elizabeth” today. This CF benchmark workout is typically done with squat cleans. The power version is meant to be a faster sprint version where the dips are what would slow you down.
Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
Team WOD: 6 min to find 1RM Max Power Snatch
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) split reps or alternate exercises
Lunges
Photo by @robcwilson
CF Mayhem Freedom punches their ticket to the Games.
Advanced RX: E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up
Advanced RX Class:
E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches
Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load