Month: October 2015

The box squat: works for powerlifters, works for Mavis!
Guess who doesn’t squat with a box anymore? Nice work, Mavis!

Overhead squat- build to a heavy single in 15 minutes

3 rounds of:

25 back squats (135/95 lb.)

20 box jumps

15 toes-to-bars

Skills Session

5 rounds of:

Sprint 200 m

15 handstand push-ups

Rest 1 minute

TBA
In a front squat, drive the elbows up in the set-up and work to keep them up throughout the rep.

Front squat 5-5-5-5

As many reps as possible in 10 minutes of:

5 thrusters (95/65 lb.)

5 chest-to-bar pull-ups

10 thrusters (95/65 lb.)

10 chest-to-bar pull-ups

15 thrusters (95/65 lb.)

15 chest-to-bar pull-ups

Keep your hips low on the bear crawl!
Keep your hips low on the bear crawl!

Partner workout:

Row 2,000 m

100 dumbell/kettlebell thrusters

100 burpees

10 lengths of bear crawl (1 length is 75 ft.)

Skills Session

10 minutes on triple-unders

For time: 8 legless rope climbs from seated

Amass 4 minutes in a plank with only 3 points of contact at any time

GHD sit-ups 10-10-10

Parallel-bars L-sit – 1 max hold

Hanging L-sit – 1 max hold

CrossFit 204-DL clean
Dan prepares for a mighty pull.

Monster Mash

21-15-9 Games Complex (strict time cap of 10:00)
8 deadlifts (155/115 lb.)
7 cleans (155/115 lb.)
6 snatches (155/115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155/115 lb.)
5 cleans (155/115 lb.)
4 snatches (155/115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155/115 lb.)
3 cleans (155/115 lb.)
2 snatches (155/115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Rest 5 minutes

2 rounds of:
Run 400 m with 45/25 lb.
75 wall-ball shots (20/14 lb., 10/9 ft.)

Rest 5 minutes

1 round of:
50 shoulders-to-overheads (95/65 lb.)
50 toes-to-bars

Skills Session

30 minutes of coach-directed mobility and stretching