CrossFit Workouts Blog

Tuesday: Pausing Power Clean On the 1:30 x 5: 1 Pausing Power Clean* 1 Power Clean * Two pauses on the repetition. - 2 Second Pause at Knee - Second Pause in Catch Technique loads. Light to moderate, focused on movement. Conditioning "Zoolander" AMRA…Read More

Monday: Silverback Primer 3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline tod…Read More

Friday: Silverback Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Box Front Squats (in class) On the Minute x 10: 2 Box Front Squats Push Press 4 Sets of 6 Rest 2 minutes between sets. This is ou…Read More

Monday: Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves (Week 4/4)Set 1: 6 Reps Set 2: 4 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 6 Reps Set 5: 4 Reps Set 6: 2 Reps 3 Minutes Rest Set…Read More

Tuesday: Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00-10:00 3 Deadstop Handstand Push-ups 6 Strict Toes to Bar 10:00-15:00 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :15 Seconds Freestandin…Read More

Monday: Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Aim is to better last week. We repeat primers on the second week, with a new set on the third week. For a video overview …Read More

Friday: Silverback Primer3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold :45 Seconds Plank Hold Week #1 of 2 in this set. let's build upon this next week. Pausing Front Squat On the Minute…Read More

Thursday: Warmup: (in class) EMOM 6 1 Curtis P Curtis P= power Clean, 1 front rack lunge each leg, 1 push press. *building to AHAP CONDITIONING: “Date Night” For time: (25min cap) 1 round of Cindy 2 Curtis P’s 2 rounds of Cindy 4 Curtis P’s 3…Read More

Wednesday: Strict GymnasticsFor a video overview on the flow of Strict Gymnastic sessions, click HERE. 0:00 - 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Ring Muscle-ups (Or Banded Strict) 6:00 - 12:00 1 Strict Chest to Bar Pull-up + 15' Hand…Read More

Tuesday: Silverback Primer 3 Sets: 5 Inchworms 200' Single Arm Overhead Carry (Change Every 50') First of two iterations, with the second being a week from today. We will typically be completing strict gymnastic work on Tuesday's, but with the 10RM P…Read More