Workout of the Day
A. Bench Press + 2 Board + Chain: 3RM+
30 Rounds (20 Minute CAP)
1 “Cluster” 155/105
1 Muscle Up
-OR-
10 Rounds
3 Clusters 155/105
3 Strict Pull Up
3 Strict Ring Dip
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Cluster
All posts tagged Cluster
A. Deadlift +Bands + Chain: 1 RM
+
For Time:
30-20-10 Cals AD
15-10-5 Clusters 95/65
Workout of the Day
A. Every 2 Minutes for 12 Minutes (6 Sets)
Power Clean Clusters @70%
1.1.1 (Rest 10 sec b/t singles)
B. Dimmel Deadlifts @30%: 3 Sets – 20 Reps
+
10 Minute EMOM
1 Clean @60%
2 Front Squat
Workout of the Day
Five sets of:
Power Clean Clusters: 2.2.2
(rest 10 seconds between doubles)
-Rest 3 minutes-
+
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
-Rest 3 minutes-
Workout of the Day
Every two minutes, for 16 minutes (8 sets) of:
Snatch Clusters 1.1.1
(rest 5-7 seconds between singles)
*Build over the course of the 8 sets to today’s heavy.
+
In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings 70/53
30 Double-Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.
If you haven’t heard already. We are lucky enough to be hosting the CrossFit Strongman Seminar on January 24th, 2015!
What is the Strongman Course about? Well, I thought you’d never ask.
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.
Come and learn how to lift awkward objects with us.
For gym owners and coaches, this is an amazing seminar to help you learn how to program strongman movements into your GPP classes
Sign up HERE: http://www.regonline.com/StrongFairfieldCAJan2015
-Joey
_________________________________________________________
Workout of the Day
Five sets of:
Snatch Clusters 1.1.1
(rest 7-10 seconds between singles)
-Rest 2 minutes-
+
Complete as many rounds and reps as possible in 7 minutes of:
40 Kettlebell Swings 53/35
30 Push Press 65/45
20 Burpees
Workout of the Day
Five sets of:
Clean and Jerk Clusters – 1.1.1
(rest 7-10 seconds between singles)
-Rest 2 minutes-
+
In teams of 2 or 3, alternate to complete 10 sets each of:
3 Ground to Overhead
3 Burpee Pull-Ups
