CrossFit Tri-Cities

You may start to notice some of the new "art" popping up around the gym. Yes, we're decorating the walls with you guys in all of your glory! The, literally, 1000's of photos that we've taken over the past several years have other great uses other than the daily posts on the website!

STRENGTH/SKILL

4 Rounds:

-3x Front Squat

• Subtract #10 from your testing attempt last week and perform 4 sets at that load.

-2x Seated Box Jump

• Perform your 2 seated box jumps immediately following your third front squat.
• Increase the height each round.

CONDITIONING

5 Rounds (40:20)

-Sledge Hammer Strikes

-Sandbag Clean + Squat (alternating sides)

-Step ups 45/35

-DB Crawl (for distance)

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Whoops…

So remember how we posted yesterday that our goal is NOT to kill you…well we almost did that.  After the 9am class we have multiple casualties on the Max Effort Box Jump…so we pulled an audible to Max Effort Broad Jump.  It was still a similar test…but a little safer.  Our apologies to anyone who took a spill…ice those shins!  We will work a little more on one of our 10 general physical skills, coordination, in the near future.

Also, we had a freak occurrence and we had a rower that stopped working…so we had to pull another audible and swap the row to a sprint.  Again, similar idea, just a necessary change with the equipment we have.  We promise we will get the rower up and running ASAP!

Sometimes no matter how well laid your plans you just have to scrap them and start from scratch with what you have.

When life hands you lemons…say screw it and bust out the tequila and salt!

STRENGTH

Power Snatch + Snatch

• 1+1 x 5 Working Sets
• Work from the Hang or the Ground depending on your skill level and comfort from the floor.
• Those that are newer to the Snatch should consider working from the Hang.
• Go Heavy but be mindful of form…No Press Outs

CONDITIONING

2 Rounds:

• 20 DB Hang Power Clean
• 20 DB Front Squat
• 20 DB Push Press
• 20 DB Thrusters
• 20 DB Overhead Walking Lunges (10L/10R)

*On the top of every minute, including the beginning of the workout, perform 4 DB Burpees.  A DB Burpee is where you do a Pushup holding the DBs and as come up, jump in the air holding the DBs at your side. (No Overhead Portion)

Same DBs for ALL movements…you get 1 set to begin the workout and that is what you must finish with!  Choose wisely!

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AWESOME WORK!

Great job by everyone on last week’s CrossFit Total!  So many people put up great numbers and established new 1 rep maxes on their 3 core lifts.  This will help a great deal in future strength programming as we know what percentages to use for anyone with an established number.  We will be retesting the CrossFit Total in about 12 weeks so keep working and keep getting stronger…we’ll do out part to help you get there!

Speaking of Testing, it is once again time for a Test/Retest cycle.  This one will run 6 weeks and bring us into the CrossFit Games Open online qualifier.

We will be testing in 4 areas:

• 3 Rep Max Front Squat (Strength)
• CrossFit Games Open WOD 11.2 (MetCon)
• Max Height Box Jump (Power)
• 1000m Row (Aerobic)

We picked these movements for several reasons…the 3 rep Front Squat because it is generally accepted that if you can front squat a weight for 3 reps you can clean it for 1 rep.  This plays well into both our Olympic Lifting emphasis and our commitment to squating heavy.  The CF Games Open WOD was picked to get you a little more prepared for this year’s Open.  The Box Jump was chosen because power production is a key to being a better athlete.  And finally the 1000m Row was chosen because it is a great means to maintain or increase aerobic capacity even in the months when we cannot run outside.

We will designate Friday and if needed Saturday as a makeup day for anyone who needs to get these tests done and doesn’t get them done on the first try.

Get ready and DO WORK!

-Coach Eric

STRENGTH/SKILL

Front Squat 3RM (Strength Test)

• 3-3-3-3-3
• Establish a 3 Rep Max

CONDITIONING

CrossFit Games Open WOD 11.2 (MetCon Test)

AMRAP in 15 Minutes:

• 9 Deadlifts (M:155/W:105)
• 12 Hand Release Push Ups
• 15 Box Jumps (M:24″/W:18″) (Must extend hip on top of box…no jumping off t0 extension)

EVERY REP COUNTS TOWARD FINAL SCORE!

Click here to reserve your spot in any of our classes!