Category: Pre Workout / Skill

Conquering Your First Strict Pull-up

4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.

THE OPEN BEGINS FEBRUARY 23.

Pull-Up Virtuosity: Part 1

Thruster : 1RM & Death By Thruster

Thruster : 1RM

Record your best Thruster 1 Rep Max lift.

“Death By” Thruster

With a continuously running clock perform:
1 Thruster (95#/65#) in the first 1 min,
2 Thrusters (95#/65#) in the second 1 min
3 Thrusters (95#/65#) in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Preorder for sweatshirts and pullovers ($35) and long sleeve T’s ($20) is up in our Facebook group. If you’re interested then check it out and let us know ASAP what you want. Plenty of colors and a few styles to choose from. Preorder will end at the end of this week and the order will go in early next week.

We also have pint glasses available for $8 with the Squatch Logo! Grab one to enjoy your favorite beverage in.

Deadlift 5-5-5-5-5 & AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Deadlift 5-5-5-5-5

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

AMRAP 12 mins: Air Squats, Push-ups, and Pull-ups

Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

BTWB

Is Coach Rob demonstrating his push-up or is his class cheering him on to finish his first round?

Photos by @robcwilson

Some people come in to lift and workout. Others come in to…

Either way it’s cool.

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans & Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

Complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans, 185/135 lbs
As a team of 2. Alternate full rounds with your partner. Rest 5 minutes then Pt. 2.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

Complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads, 135/95 lbs
24 Double Unders
After Pt. 1. As a team of 2 alternate each exercise with your partner.

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans & Team AMRAP Audibles

Advanced RX: Lifting: 1 Hang Squat Clean + 1 Squat Cleans

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1, using heaviest weight per set
As a complex 1 Hang Squat Clean + 1 Squat Clean

Pt. 1: Team AMRAP 10 mins: Legless Rope Climbs and Hang Squat Cleans

As a team of 2 complete as many rounds as possible in 10 mins of:
1 Legless Rope Climb
3 Hang Squat Cleans (185#/135#)
Rest 5 minutes then Pt. 2

Alternate full rounds with your partner.

Pt. 2: Team AMRAP 10 mins: Muscle-ups, Shoulder-to-Overheads and Double Unders

As a team of 2 complete as many rounds as possible in 10 mins of:
2 Muscle-ups
6 Shoulder-to-Overheads (135#/95#)
24 Double Unders

Alternate after each movement with your partner.

BTWB

Photo by @robcwilson

It was such a big Advanced RX class that today was all audibles. After some lifting it became “on the fly programming” for some fun team workouts.

Efficiency Tips: Barbell Cycling from the CrossFit Journal

Alt EMOM 12 mins: Squat Snatches and Double Unders & 4 RFT: Overhead Squats and Box Jumps

Alt EMOM 12 mins: Squat Snatches and Double Unders

Every 1 min for 12 mins, alternating between:
1 Squat Snatch
30 Double Unders

4 RFT: Overhead Squats and Box Jumps

4 rounds for time of:
15 Overhead Squats (115#/75#)
15 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Back Squat 3-3-3-3-3 & Row : 1000m/500m/250m Intervals

Back Squat 3-3-3-3-3

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

Row : 1000m/500m/250m Intervals

Each for time:
Row 1000m
Row 500m
Row 250m

Rest 1 min between efforts.

BTWB

Seeing the pic above makes me realize I didn’t row hard enough today…

Photo by @robcwilson

Welcome to our January OnRampers: Kevin, Amanda, Stuart, Jason, Scott, Cindy and Julie!

How to Hollow Rock

Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

Bench Press 1-1-1-1-1

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

The Best of the 2016 Regionals

3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)

BTWB

Bundle up and bench Photo by @robcwilson

With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury. Get your body prepared before just jumping into the workout.

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Squat Clean & Jerk 1-1-1-1-1

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

2017 Reebok CrossFit Games Season Schedule

AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Complete as many rounds as possible in 10 mins of:
3 Clean & Jerks (155#/105#)
6 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

The 2017 CrossFit Games Open begins Feb. 23.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Last year we had 58 people register. Let’s break 60 this year!

Are you ready? Registration for the Open begins Jan. 12, 2017.

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks