Monday, July 30, 2018

Come on in and get after this one. 

Lots of odd objects and different movements being thrown around the gym during these fun summer months, but we always like to throw some classic CrossFit at you once in a while. 

A classic little triplet to get the week started so we hope you enjoy!

Strength

C2B/Pullup/Ring Row Progressions

Power Cleans

After getting you warmed up we'll walk you through your pullup progressions and then your power cleans. Once we go through the basics you can share a bar with a partner, as we'll probably stagger start the workout, and practice building up to your weight for the power cleans and at the same time hit some progressions on the way to your work for the pullups/ring rows. Alternate back and forth between these two movements getting warmed up for about 12 minutes until we are ready to hit the workout. 

Conditioning

3 rounds - for quality (for time if the quality is there)

  • 400m Run (4th telephone pole)
  • 20 C2B/Pullups/Ring Rows
  • 5 Power Cleans (245/165lbs) (205/135lbs) (95/65lbs)

Classic little triplet. Run well. Be efficient in your stride and breathe through each round. Be smart and powerful on your pullup work. Choose something to work on here. There are some big adjustments in weight there for the cleans. Find something hard that you will be doing singles on and have to set up for each time, but something you have hit consistently before. Be aware of what works for you. The stimulus is to be heavy, not undoable. 

18min Time Cap

- Team 782