Monday Complete the reps in any order/structure 2000m of running or 2500/2000m of rowing (Adv Run 2400m or 3000/2400m rowing) 60 Front Squats 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 Power Cleans 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 sit ups, tuck ups, v-ups (Adv 40 Toes to bar) (Beef 60 T2B) […]
Monday We have been doing some strength for the past two months that is a little more cardio based. I decided to switch it up and just have you guys increase the loading and just aim to do the heaviest sets possible. If the clean is a weaker movement for you stick with the higher […]
Monday The barbell should be on the lighter side for you today. If you are new to olympic lifting you might want to opt for the front squat instead of the squat clean to maintain a higher intensity. Remember that the longer pieces of cardio are not just reserved for the people who always go […]
MONDAY This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always, you can also keep everything exactly the same you did last […]
Monday Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven’t tested out a one rep max before, but have been doing the olympic lifts for at least a year […]
Monday Roy and Vic your prayers have been heard. Just kidding, I do really like having deadlifts as a strength movement. I think they provide some much needed posterior chain development. If you’re someone who doesn’t like to take as much rest during your lifting, stick with the every minute format. If you want to […]
Monday Properly functioning scapula are imperative to have properly functioning shoulders. For as much shoulder and scapula based movements we do in CrossFit, we rarely take the time to strengthen and develop our scapula. Over the course of the next six weeks we will be performing exercises that will strengthen your scapula and better prepare your […]
Monday If you’re going advanced you’ll still be doing the every 90 second format but you’ll do 5 sets of 2 reps per interval, and then switch over to one rep for the last five sets. For the finisher you ideally want to be doing the wall balls unbroken or as close to it as […]
Monday For the Squats you will be ascending. If you do find a very challenging weight, don’t force yourself to go up if it means you’ll fail the set. Stick with that weight or go back down to ensure you make all your sets! For the finisher the goal is for it to be shorter […]
Monday The deadlift weight should be something that is pretty light for you. You should ideally be going unbroken on your deadlifts or at least very close to it. This one should be a quick burner! A1.) Back Squat 4-4-4-4-4 *ascending* A2.) Single arm Dumbbell Row 3x 10 ea side B.) 10-9-8-7-6-5-4-3-2-1 Deadlift 135/95 (adv […]