60 Ground to Overhead
@ 135 / 95 / 75
*Total Time Recorded
*Two Person teams
*Snatch or C&J
*Cap 15:00
Rest 10:00 + remaining cap time
B. 4×400 M MedBall Relay @ 20/14/10
*Each Teammate runs 2 400s w/ Medballs alternating
*Total time recorded
It’s been 8 amazing years! Join us after class at Texas Keeper’s Cidery for the part!
Circa 2009 🙂
CFA will be closed today from 1-5 for management meetings. Thank you for your understanding!
4 rounds for time
400m run* (Health: 200m run)
20 wall ball @ 20lb/10ft, 14lb/9ft, 10lb/8ft
15 burpees
10/ hand DB Power Snatch (from floor) @ 40-50 / 20-30 / 15
5 overhead squats @ 95 / 65 / 35
Row @ 400m / 300m / 200m
*40:00 time cap.
Scaling Guide:
– 25 – 38 minutes, about 7:00 per round. – Scale Up: 5 rounds, 53/35 KB snatch, & 135/93 for the OHS for an extra challenge).
Join us tomorrow for our ((8th)) Anniversary and Holiday Party!
Last week Coach Gen presented a breakdown of the Strict Press outlining the set up, the press, and the return. Today we present an accompanying video tutorial. If you missed the previous article, read that HERE!
Happy Lifting!
A. In 30:00
Build to a 1 RM Front Squat
&
1 RM Strict Pull-up
*rest as needed between set
*use 7-10 Build up sets to get to your max weights
B. 8:00 AMRAP
8 Left / 8 Right one-arm ‘Russian” kettlebell swings @ 24K / 16K / 12K
8 Push Press @ 95 / 65 / 35
8 Front Squats (same as PP)
Chest-to-bar pull-ups @ 8 reps / 4 reps / 4 reps w/ smallest band possible
*reps + rounds recorded
Scaling Guide: Goal 3 – 5 rounds.
“Happiness lies in the joy of achievement and the thrill of creative effort.” – Franklin D. Roosevelt
600m Run
30 Overhead Squats @ 95 / 55 / 35
30 / leg Plate OVHD Lunge @ 45 / 25 / 10
30 Push-ups
30 Box Jumps @ 24” / : 20” / 12”
60 American Kettlebell Swings @ 16K / 12K / 8K
600m Run
*Time Recorded
*Time Cap 25:00
Scaling Guide:
– Goal time 18-22 minutes.
– 30 HSPU / 50 box jumps / 53lb kettlebell swing
“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw
A. On a 15:00 Clock
In 10 minutes quickly work up to a challenging Power snatch + OHS or full squat snatch single (80-90%)
In 5:00
Plan on hitting the above weight for 2-3 more sets.
B. 5 rounds (Health: 4 rounds)
4 Power snatch 135lb / 85lb / 55lb
8 Power clean and jerk (same)
10 Supine Ring row
12 Lateral Burpee over bar
1:00 rest
*total time recorded
Don’t miss Coach Tim’s article on mobility for the deadlift!
Check it out
Hey all! Last week we talked about the movement of the deadlift and a few focal points to maintain a great position. Here, we will touch on a few things you can do to to get yourself aligned and primed before beginning the lift. We can think about this preparation in 3 phases;
1)Soft tissue work
2)stretch
3)activate and tie together
Soft Tissue
We can begin our prep with some soft tissue work, targeting several key areas. We can spend a minute or
two per hip on the foam roller, as well as the hamstrings. If you’re like me, it may be somewhat difficult to set yourself up and find an effective position for those hammies on the foam roller. An alternative that I like to use, requires you to place the bar on the J-hooks with the hooks set around the upper ⅓ of your thigh. Looping one leg over the bar, place the belly of the muscle on the bar. You can manipulate how much pressure you need, simply by bending your grounded leg and/or bending your arms. Settling over the bar, you can gently extend/flex the leg or “tac and floss” by rolling the leg side to side. Again, we don’t really need to spend long bouts of time here, :60-:90 should suffice. However, it can prove helpful to come back to these soft tissue drills in between sets as we warm up and build our bar.
2)Quick Stretch
Since the deadlift requires us to hinge from the hip, unlocking the hips and ensuring that the femur can move properly within the hip capsule is a must. One stretch that allows us to do this is the pigeon stretch, or a variation thereof. We perform this stretch by placing one leg in front of us at roughly 90 degrees, placing weight into the “grounded” hip. Variations of this stretch can be done off of a box or using a band to help assist in un-impinge the hip.
3)Activate
Waking up the core is also a crucial component of movement prep for the deadlift. Completing 1-3 short rounds of this circuit is one way to achieve this;
5 Iron Cross/side
5 scorpions/side
15 hollow rocks or :15-:20 hollow hold
There are multiple approaches for preparing for this lift. If you have been missing movement prep as part of your practice or have been in a rut with your current practice, give these a try!
-Coach Tim
A. 12:00 EMOM
Min 1 – 2 Squat Clean @ 60-70%
Min 2 – 3-4 Strict Handstand Push-ups or Progression
*Sets across on both movements
B. 4 rounds
9 DLs @ 185lb / 125lb / 85lb
18 Wall Balls @ 20lb/10ft, 4lb/9ft, 10lb/8ft
36 double unders (72 single or Single / DU combo DUs count as two)
*time recorded
It’s a special day! We are wishing the big man the happiest of birthdays today! Without him, we wouldn’t have the AMAZING thing that is CrossFit Austin. Wes, we all hope you have the best day! Well wishes and love from us all!
20:00 AMRAP
With a partner, split the work up any way you desire, one person working at a time
200 M Run (Partners run together)
6 CTB Pull-ups
30 Russian kettlebell swing @ 32K / 24K / 16K
20 Push jerk @ 135lb / 85lb / 55lb
*partner must hold the kettlebell in one hand for all non KBS reps to count
One week until our 8th Anniversary/Holiday Party!!
Join us!
A. 14:00 EMOM
Min 1 – BB Complex
Min 2 – 3 Single Leg DL / leg
*BB Complex = 1 PC + 1 FS + 1 Push Press
B. Open WOD 15.5
27-21-15-9
Row for Cals
Thrusters @ 95 / 65
*time recorded
Optional ‘Cash Out’:
4 Rounds
5 toes to bar
200m run
The Anniversary/Holiday party is coming up fast! Get the details here!
