Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
New 10/7/5/3/1 cycle begins!
Category: Pre Workout / Skill
Bench Press 10-10-10 & Chipper: Runs, Kettlebell Swings, and Pull Ladder
Bench Press 10-10-10
Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Kettlebell Swings, and Pull Ladder
For time:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
Run 400m
21 Kettlebell Swings
12 Chest-to-bar Pull-ups
Run 400m
21 Kettlebell Swings
12 Muscle-ups
Photo by @robcwilson
New 10/7/5/3/1 strength cycle begins! We will focus on Bench this month and also continue our Front Squat with 8/6/4/2/1. Other lifts will also be programmed as usual.
With travel to the Games and the events beginning Thursday I will not be updating the website starting Wednesday through next Monday. I’ll get caught up with Results postings next week when I return.
Cool Drone Footage Above Sprint O-Course and North Park Venue
2017 Games Events
How To Watch The 2017 Games
Results
Results cont
Front Squat 6-6-6 & FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls, Lateral Burpee Over Barbells and Front Squats
For time:
27 Wall Balls (24″/20″)
21 Lateral Burpee Over Barbells
15 Front Squats (95#/65#)
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
27 Wall Balls
21 Lateral Burpee Over Barbells
15 Front Squats
Photo by @robcwilson
Today was all about the squats. Tomorrow will be upper body to give the legs a rest.
Games are less than 3 days away and announcements are coming out daily. New this year is the Cyclocross event:
CrossFit Games Cyclocross Course
Minimum Work Requirement on Sprint O-Course to Make CrossFit Games Podium
Results
Results cont
Front Squat 6-6-6
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder & EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Advanced RX Class:
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs (24″/20″)
18 Power Snatches (75#/55#)
15 Box Jump Overs
15 Power Snatches (95#/65#)
12 Box Jump Overs
12 Power Snatches (115#/75#)
9 Box Jump Overs
9 Power Snatches (135#/95#)
6 Box Jump Overs
6 Power Snatches (155#/105#)
3 Box Jump Overs
3 Power Snatches (185#/135#)
* Change loads as you go.
EMOM for 5 mins: Strict Toes To Bars and Hollow Rocks
Every 1 min for 5 mins do:
5 Strict Toes To Bars
10 Hollow Rocks
BTWB
Photo by @robcwilson
Box JUMP Overs not Box Jump OVERs! Now that we have our new boxes, we are selling a few of the older ones. There are 3 black box jumps (One 24″ and two 20″ boxes) for sale for $20 each to anyone interested. Only the black ones are for sale. Let us know!
Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results
Lifting: Power Snatch and Squat Snatch & FT: Box Jump Overs and Power Snatch Ladder
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
FT: Box Jump Overs and Power Snatch Ladder
For time:
18 Box Jump Overs, 24/20 in
18 Power Snatches, 75/55 lbs
15 Box Jump Overs
15 Power Snatches, 95/65 lbs
12 Box Jump Overs
12 Power Snatches, 115/75 lbs
9 Box Jump Overs
9 Power Snatches, 135/95 lbs
6 Box Jump Overs
6 Power Snatches, 155/105 lbs
3 Box Jump Overs
3 Power Snatches, 185/135 lbs
* Change loads as you go.
Lifting: Power Snatch and Squat Snatch
Lifting: Power Snatch and Squat Snatch
Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.
Thruster 5-4-3-2-1 & FT: Thrusters, Row, and Double Unders
Thruster 5-4-3-2-1
Thruster 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters, Row, and Double Unders
For time:
15 Thrusters (95#/65#)
30 Row Calories
90 Double Unders
30 Row Calories
15 Thrusters
BTWB
Photo by @robcwilson
Happy 250th WOD to Kat! If you can’t figure out who it is in the pic the 250 WOD T-shirt might help give it away. If you are approaching your 100th, 250th, or 500th WOD or have earned one and don’t have a T we need to know so we can check stock or order it. WOD Club shirts are $15.
Worth a watch. The Games begin this week!
Road to the Games 17.07: Davidsdottir/Toomey/Sigmundsdottir/Briggs
now in the CrossFit Journal
Results
Results cont
Bench Press 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Sumo Deadlift High Pulls and Ring Dips
7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips
Photo by @robcwilson
Today was a baseline day for Bench Press. Next week we will move to a new strength cycle for Bench with 10/7/5/3/1 rep scheme while continuing with our ongoing 8/6/4/2 rep scheme for Front Squats.
Another Games WOD has been announced; Muscle-ups and ascending cleans.
Power Clean (Touch & Go) 3-3-3 & AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups
Power Clean (Touch & Go) 3-3-3
Power Clean (Touch & Go) 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
Photo by @robcwilson