8/31/18
Laveen CrossFit – CrossFit
– Metcon: Hero Workout ”Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating…
Read More →– Metcon: Hero Workout ”Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating…
Read More →– Strength: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast.
– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect…
– Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.
– Metcon: You should have no issue completing the work listed in…
– Strength: The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!
– Metcon: Today’s piece is mixed…
– Strength: Build to a challenging set of squat clean + jerk or focus on technique.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95%…
5 rounds:
40sec on/20 off
1)Slam Balls
2)Mountain Climbers
3)Russian Swings
4)Russian Twist w/slam ball
5)Pank(push up position)
4 rounds each: w/partner
25 unilateral slam balls(15/10)
43 unbroken wall balls(14/10)
43 burpees to plate(45#)
25 unbroken banded pull ups
-10/6cal assault bike penalty if “unbroken” moments…
Read More →– Strength: Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s.
– Metcon: Today’s metcon is more…
– Strength: Week 2 of Box Squat + Sumo Deadlift work. All sets should be technically efficient and fast. Add 5% from last week.
– Metcon: Benchmark workout that is intended to…
OHS Work
Today we will be working more on holding on the bar for faster sets. Looking at stability and how to use the OHS in a metcon