Workout of the Day
A. Seated Box Jumps: 10 Sets – 1 Rep (90-95%)
B. Conventional Deadlift: 2RM
C. Box Squats @65-80%: 5 Sets – 3 Reps
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3 Rounds
400m Run (All Out)
Max KB Front Squat
-Rest 1:30-
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Box jump
All posts tagged Box jump
This weekend was extremely eventful. Partly because we have two events in two days back to back. Both of which centered around the incredible sport and philosophy of strongman.
On Saturday we took a trip as a unit to Santa Cruz, California to support Alyssa, Candace, and Kirstie as they competed at Santa Cruz Strengths “California’s Strongest Women” annual competition. This was one hell of an event. The women who competed were so incredibly inspiring.
Our ladies put on a show and represented TFC proudly. All three of them did better then they even expected. Which is no surprise to us. They all trained hard for this event and it showed. It definitely showed.
New deadlift records were hit by all members of our Girl Gang members, Heavy Stones were loaded, and some serious heart was shown. Not all the events were easy, in fact, NO event was easy. But, they all tackled each event with everything they had and left it all out on the floor.
When you see them this week, make sure to congratulate them on their hard work and performance.
After Saturday always come Sunday, and this Sunday was a special one. We hosted Rob Orlando and the CrossFit Strongman Seminar. This is our 3rd time hosting certification course but the first time Rob presented the course here. It was something special. Robs insight into training and implantation of strongman is pretty straight forward and we couldn’t agree with what he preaches more. He has actually helped mold some of our training philosophy. We’re sure you can figure out which part. Hearing him talk this weekend really instilled in us that we’re doing something very special here at TFC and we’re on the right track.
Just know there is a reasoning behind everything we do and we don’t just incorporate strongman into our program because it’s hard. Just had to mention that as a disclaimer.
We love Strongman and deep down, we know you love it too.
– Joey
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Workout of the Day
A. Seated Weighted Box Jumps (@85-90%): 6 Sets – 2 Reps
B. Sumo Deadlift: 2RM
C. Back Squats @40-55% + Bands: 5 Sets – 3 Reps
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2 Rounds
1 Minute AMRAP
Stone to Shoulder
-Rest 1 Minute-
2 Minute AMRAP
Stone Lunges
-Rest 1 Minute-
3 Minute AMRAP
Burpee over Stone
-Rest 1 Minute-
Workout of the Day
A. Weighted Box Jumps:6 Sets – 3 Reps (@80%)
B. Back Squat: 2RM
C. 2″ Deficit Deadlift (Conventional): 5 Sets – 3 Reps (@65-80%)
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5 Rounds
3 Stone to Shoulder AHAP
100′ Bear Crawl
A. Back Squat @50% + Bands: 12 Sets – 2 Reps (Every :45sec)
B. Conventional Deadlift @50% + Chain: 10 Sets – 2 Reps (EMOM)
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4 Sets – Max Reps / Intensity
5 Box Jumps
Sandbag Squats – Max Reps
A. Weighed Seated Box Jumps: 8 Sets – 2 Reps (80-85%)
B. Sumo Deadlift: 3RM
C. Back Squat @35-50% + Bands: 3 Sets – 5 Reps
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For Time:
50-40-30-20-10
Kettlebell Swings
Double Unders
Workout of the Day
A. Zercher Squat: 1RM
B. Block Pull (Below Knee): HEAVY 5
C. 8 Minute EMOM
5 DB Hang Power Clean
5 Box Jumps
* Both Exercises Done On The Minute
– Rest 2 Minutes –
D.8 Minute AMRAP
5 DB Front Squats
10 Toe to Bar
Workout of the Day
A. Max Complex
3 Position Snatch (Full Squat)
Position 1
Position 2
Position 3
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10 Minute AMRAP
3 Wall Walks
3 Strict Pull Ups (Weighted)
3 Box Jumps 36”/30”
