Author: strikelabs

A. Gymnastics: A very easy practice Pick a couple of movements and practice form for ~ 10 minutes. B. Light Lifts Practice: Do 5-10 perfect singles with ~ 70% 1RM in the lifts you will be maxing next week. Strict weighted pull-ups, Strict weighted handstand push-up, Strict weighted pistol C. Max Power Endurance (KB Swings…

30-45 min easy practice high-rep exercises. – Do not exceed 50% of your max reps – Do not exceed mild local fatigue in the end of a set – Must pass talk test before next set Butterfly Pull-ups Ring Dips Air Squats

2 Series of 3 sets All-out efforts of 200m Sprint, should be under one minute duration . Rest 3-5 minutes between sets with 15-20 minutes between series.

A. Snatch, Jerk, Front Squat.  Work up in singles to a heavy lift for each one.  Try to finish with 90% 1RM.  You may try for a PR if you are feeling good. B. Select KB you can perfectly and powerfully swing for 15-20 reps (I’m doing 2 pood).  Do maximally powerful sets of 5…

4 rounds for time: 10 Burpee Box-jumps 10 Ring Rows

Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Push Jerk 1-1-1-1-1

Check out the article and let me know what you think…may work a 6 week rotation into the programming. https://breakingmuscle.com/strength-conditioning/strongfirst-for-crossfit

From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats Etc. Continue for as long as possible…

3-3-3-3-3-3-3 Clean Build to your 3RM for today. Then 2 sets not for time: 15 Ring Dips

For time: Run 400m 50-40-30-20-10 Double-unders Ab mat Sit-ups Run 400m