Workout of the Day -Strength- Bench Press (%’s off 1RM) 70% x 3 79% x 3 88% x 3+ *Base percentages off 1RM. Complete sets on a 90 second clock. -Conditioning- As many rounds and reps as possible in 25… Read more »
Rest Day or Optional Programming -Aerobic Capacity- -Row- Two sets: 45 seconds at Moderate Pace (SR between 28-32) 30 seconds at Fast Pace (SR between 32-36) 60 seconds at Easy Recovery Pace Rest 1 minute 1500 meters at Fast Pace… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 77% x 3 87% x 3 97% x 3 *Base percentages off 3RM. Complete sets on a 2 minute clock. Dumbbell Bulgarian Split Squats 4 x 10 each leg I… Read more »
Workout of the Day -Weightlifting- Power Clean (%’s off 1RM) 70% x 2 79% x 2 88% x 2 *Base percentages off 1RM. Complete sets on a 90 second clock. Dumbbell Snatch 5 x 5 each arm I – 95/65… Read more »
Warm Up 10 min – Slow Turkish get ups with light kettlebell. Aim for 40-50 s per get up. Alternate arms. Strength/Skill 10 min EMOM Min 1 – 5 double kettlebell swings + 3 cleans, light Min 2 –… Read more »
Warm up: Strict Press + Slit Jerk *Start with empty bar work up to starting weight for Push Press Push Press: Set of 10 reps Set of 9 reps Set of 8 reps………continue to a set of 1, increase weight… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 75% x 5 85% x 3 95% x 1+ *Base percentages off 3RM. Complete sets on a 90 second clock. Front Squat 56% (of 3RM Back Squat) x 10 x… Read more »
Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *sit… Read more »
Warm up: Banded Good mornings PVC Overhead squats Snatch: Muscle Snatch 6 sets x 2 resp (Heavy) Find 3RM snatch grip behind the neck push press Front Squat: Using 50% of 1RM, 5 sets x 3 reps *sit at the… Read more »
Warm Up: -Tall Cleans -Strict Press/Push Press/Slit Jerk -Front squats C&J: Find 1 RM Back Squat: Find 1 RM
Today's CrossFit WOD
Are the Olympic lifts beneficial for ALL athletes, regardless of the sport?
I’ve heard a lot of discussion about this over the years. Some coaches believe the answer is YES. Incorporating the Olympic lifts into an athlete’s training program will be universally helpful. The athleticism, multi-joint movement, and explosive strength components of the OLifts make them unanimously valuable for all sports. I’ve known strength coaches who think everybody from swimmers to golfers to distance runners to football players should be doing some form or variation of snatch and clean and jerk.