Wednesday, October 31, 2018 Prep 25′ Bear Crawl 30 Air Squats 25′ Kettlebell Overhead Walk* *Use 2 light to moderate weight kettlebells Conditioning 12 Minute AMRAP 400 Meter Run 15 3′ Burpee Broad Jump Rest 1.5 Minutes Between Rounds Strength 4 Rounds 12-10-8-6 Bench Press 1 Minute of Max Pull-ups After Every Round* *As strict … Read more
Week 4 of 8: Wednesday Gymnastics Conditioning 7 Minute AMRAP 2 15′ Legless Rope Climbs 5 Ring Muscle-ups 3 15′ Legless Rope Climbs 5 Ring Muscle-ups 4 15′ Legless Rope Climbs 5 Ring Muscle-ups Continue this pattern, adding 1 15′ Legless rope climb on every round. -Rest 3 Minutes- 3 Minute AMRAP Max Distance Handstand … Read more
One thing we know for sure is that the 2019 CrossFit Games, in many ways, will look and feel differently from what fans and athletes are used to. We still don’t know all the details – and probably won’t until the official 2019 Games Rule Book is released. Even then, we’ll probably have to wait … Read more
I’ve discovered while working with athletes on gymnastics skills and fitting them with grips that many do not know how to grip a pull-up bar, nor how to use grips correctly. The two go hand in hand (no pun intended). Once mastered, properly gripping the bar with well designed gymnastics grips can instantly increase your … Read more
Week 4 of 8: Tuesday Prep 2 Rounds 30 Second L-sit Hold 10 Kettlebell Overhead Squats (5 Per Arm)* 5 Complexes of: 1 Power Snatch 1 Low Hang Squat Snatch 2 Overhead Squats (45/35) *Light to Moderate Weight Strength Every 2 Minutes for 3 Rounds 1 Power Snatch 1 Low Hang Squat Snatch 2 Overhead … Read more
Tuesday, October 30, 2018 Strength Conditioning 12 Back Squats @ 65% 12 Kettlebell Front Rack Step-ups (24/20) -Rest 2 Minutes- 10 Back Squat @ 70% 10 Kettlebell Front Rack Step-ups (24/20) -Rest 2 Minutes- 8 Back Squats @ 75% 8 Kettlebell Front Rack Step-ups (24/20) *Increasing weight on the kettlebell step-ups. Use 2 kettlebells. Gymnastics 3 … Read more