The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.
With built in rest and the score today being the slowest round of the 5, we want to push the pace without making our first two rounds our fastest. Approaching the first two rounds like athletes picture themselves completing the third...
The first 20/10 interval is back squats, the second is jump rope. Athletes will alternate between the two for a total of 8 rounds, or 16 total intervals over the course of 8 minutes. Looking to choose a jump rope variation that a solid rhythm can be maintained
10 Gym Lengths Farmers Carry (70’s/53’s) *Down or Back = 1 Length
60 Calorie Row
10 Gym Lengths Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)
Teams of 2 workout, with partners alternating as they see fit with one athlete working at a time. The weight on the kettlebell’s should be something that athletes could at least move two gym lengths without dropping if necessary.
On all three movements, we are looking to transition right before athletes start to slow down. Along with this timing, transitions also matter. On th...
Starting the day with a weightlifting session where athletes can practice the skill of the power snatch and get under some heavier loads. Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across. Conditioning piece to follow in which athletes should choose a weight on the barbell that they could complete each set of powe...
We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause athletes to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of th...
Today, CrossFit gyms all over Washington State are joining together to honor Officer Daniel McCartney who was fatally shot in the line of duty January 8th, 2018. He had just tuned 34 years old in December.
3 Rounds for Time in Teams of 3
14 Dumbbell Thrusters (50/35)
34 Kettlebell Swings (70/53)
484 Double Unders
18 Deadlifts (225/155)
*Break Up Reps However You Choose, One Athlete Works at a Time.
2000m row + 14 DB Thrusters = 2014, The Year he Started with Pierce County