A. 3sets: -15-25sec SA Hang (fx: 30sec Supinated Grip Hang) -5/arm KB Windmill -6/side SA Staggered Stance DL (use kettbell) -10sec MAX EFFORT Air Bike B. Clean and Jerk Build to 1RM for the day. – Alternative for Fx athletes: EMOM, 12 min: 1 C&J + 5 KbS C. FT: 21-15-9 Deadlift @ 135/93, 155/103, […]
A. 15 Min EMOM: – Min 1: Accum :30 L-Sit Hold (Fx: tuck knee hold) from dip station (Fx/Rx) or Rings (RTG) – Min 2: Accum :20 Reverse Tuck Lever Hold (Fx: front tuck lever hold) – Min 3: 6 Goblet hold Cossack Squats/Leg; B. 5 min rest C. 15 Min EMOM: – Min 1: […]
A. FT: – 400m run – 18 Burpee – 1 Rope Climb (fx: 3 FE Supine Rope Climb, rtg: legless @ 15′) – 400m run – 15 Burpee – 1 Rope Climb – 400m run – 12 Burpee – 1 Rope Climb – 400m run – 9 Burpee – 1 Rope Climb – 400m Run […]
A. Power Snatch.Snatch Balance.OHS x 1.1.1 Build tough complex in 15min B. 16min EMOM – Min 1: 8 HSPU (rtg: 6-8 strict HSPU) + 6 T2B – Min 2: 6 Burpee Over DB + 8 DB snatch – Min 3: 6 Burpee Box Jump + 8 DB Thruster @ fx: 25/15, rx/rtg: 35/20 – Min […]
A. Back Squat Build to 1RM for the Day – Alternative for Fx Athletes: 5.4.3.2.1 Back Squat Progression. GOAL: get comfortable working with a heavy weight; practice a BB Dump. B. 10min EMOM 1 Squat Snatch @ 65-85% Build based on feel. No misses. FX: Muscle snatch. Snatch balance. OHS. 1.1.1 C. 8 Min Max […]
A1. 3.2.1.3.2.1 Back Squat. 2nd wave heavier than 1st. B1. EMOTM, 8 Min: – 3-Pos. Snatch Hi Pull + Squat Snatch (1.2) C1. Every :40, on the :40, 14 rounds: – THIS Min: 3 Snatch @ 55% – THAT Min: 3 Burpees + 3 OHS @ 55%. RTG: 5 burpees.
A1. 15min EMOM: 1 – :20 Front Tuck Lever Hold (Fx: wtd or BW scapular pull up hold) 2 – 4-6 Strict Dips (RTG: 2x Ring MU + Ring Dips (1.2) 3 – 16 Russian KbS @ 16/12, 24/16, 32/24 B1. 5 Min Rest: C1. 15 Min EMOM: 1 – Strict Pull-Ups 2.1.1.1 2 – […]
A1. 5 x 5 Deadlift @ 82.5%. (A little heavier than 9/6 as form allows.) B1. 3 Rounds @ 85% – 10 Box-Jump – 20/16 Cals on AB; – 30 WB – 50 DU – :90 sec Rest GOAL: Steady, consistent work at 85-87%, with roughly a 4:1 work-to-rest ratio. Scale rep scheme for each […]
Name: Chelsea Witt Where are you originally from? I’m originally from Sandgate, VT a mountain town of 300 people in Southern VT. What do you do for work? I’m an Occupational Therapist working in Hand Therapy at the University of Vermont Medical Center. When and why did you start CrossFit/BootFit: I started CrossFit in September […]