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WODs & News

28
Mar

Thursday March 29th

back squats at Boulder CrossFit

strength:

5-5-4-4-3-3-3 ascending front squat/back squat superset

*Do 5 front squats, rack the bar and immediately go in to 5 back squats with minimal rest between the two lifts as possible. Start with 5 reps of each for two sets, then 4 reps of each for two sets and finally 3 reps of each for 3 sets, adding weight each round. Record your heaviest 5 rep, 4 rep and 3 rep sequence.

then:

“midline madness part 3”:

10 barbell roll outs

20 candlesticks

30 ab mat sit ups

40 flutter kicks each leg

30 ab mat sit ups

20 candlesticks

10 barbell roll outs

“WHOA”

22
Mar

Friday March 23rd

Team WOD at Boulder CrossFit

CrossFit Open Workout 18.5

7 min amrap of:

3 thrusters 100/65#

3 ctb pull ups

6 thrusters

6 ctb pull ups

9 thrusters

9 ctb pull ups, etc…

*continue to add 3 reps to each movement every round

Variations:

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups

Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:

Boys use 65 lb., perform chin-over-bar pull-ups Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 45 lb., perform jumping chin-over-bar pull-ups Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:

Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-over-bar pull-ups

Scorecard and complete details HERE