A. Skill Work: Handstand Holds B. Strict Pull ups: Accumulate 15 reps (Make reps as difficult as possible. Break up as needed; all singles is acceptable. Your goal is working towards a strict unassisted pull up if you do not… Read more »
A. Weighted Parallette Push-ups 5×8-10 – Rest as needed between sets. Scaling options: I. Elevated (bar or box) Push-ups II. Regular Push-ups III. Diamond Push-ups IV. Parallette Push-ups V. Weighted Parallette Push-ups B. For time: 400 m Walking Lunges
A. Bench Press: Build up to a heavy set of 4 reps. (Compare to 8/14) B. 8:00 minute AMRAP: 8 Dumbbell or Kettlebell Push Press, (35/25 in each hand) 50 Double Unders 8 Burpees
A. Skill Work for Split Jerks B. Starting at 30-40% of your max, 20 minute EMOM: 1 Clean and Jerk. Add weight as you are able to across the minutes while maintaining proper technique.
“Tabata This!” Tabata Row for Calories Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull up Rest 1 minute Tabata Push up Rest 1 minute Tabata Sit up The Tabata interval is 20 seconds of work followed by 10… Read more »
20 minute AMRAP: 5 Weighted Pull ups (50/35) 5 Overhead Squats (Bodyweight) From the CrossFit.com archive. Scale weight as needed.
28th St: 10-15 rounds of: 30 second Assault Bike Sprint for Max Calories If this is your first time on the Assault Bike, your goal is to work on keeping a consistent RPM every “sprint” across your rounds. UWS: 10… Read more »
A. Skill Work for Handstand Push ups I. 12 minute EMOM: 2-5 Most difficulty scaled Push ups (Break up into single reps if necessary, quality over quantity) II. 12 minute EMOM: 2-5 True Push ups on Parallettes III. 12 minute… Read more »
“Little Chief” 5 rounds of 3 minute AMRAP: 3 Power Cleans (115/78) 6 Push ups 9 Air Squats 3 Minutes rest between AMRAPs. Score is total number of rounds and reps completed. Start where you left off in your previous… Read more »
A. Push Press 5×3 B. 5 rounds for reps (10 minutes): 45 seconds: Pull ups (toughest scaling possible) or Kipping Swings (if you are learning to kip) 15 seconds: Rest 45 seconds: Double Unders (or count attempts) 15 seconds: Rest