12:00 minute EMOM, Alternating Movementsminute 1: Choice Cardiominute 2: 10 Banded Good Mornings + 5 Inchworm Push-Upsminute 3: “Barbell Complex”minute 4: Rest and add a little weight to the barbell****”Barbell Complex”3 High Hang (Power Position) Muscle Clean3 Hang Power Clean3 Front Squat3 Push Press3 Split JerkEach round decrease by 1 rep on each movement and...Read More
Warm up8:00 minute EMOM, Alternating Movements aMinute 1: 12/9 Calorie RowMinute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings Minute 3: 12/9 Calorie Bike Minute 4: 10 Alternating Deep Lunge Mountain ClimbersStrength/Skill- We will find pull up option that works for each individual on this. If you have been off for a while you...Read More
Warm-Up2 Sets, For Quality:5 Yoga Push-Ups10/10 Single Arm Single Leg Romanian Deadlift:10 Second Ring Support Hold + :10 Second Ring Dip Hold10 Banded Glute Bridge Marches5/5 Goblet Crossover Step-Ups Strength: Bench PressEvery 6:00 minutes for 18:00 minutes, Complete5 reps3 reps1 repPercentages:Set 1: 75-77-80%Set 2: 77-80-82%Set 3: 80-82-85%Percentages are all based on your 1-rep max Bench...Read More
If you’re looking for CrossFit done right, Train Harder is your place. Our strength cycle starts this week with back squats. We will work in waves (5,3,1 see below) on this lift today and 3 others during this cycle. Workouts will be good old fashioned CrossFit workouts. Simple and effective. Skill work days are built...Read More
Sunday Funday. teams of 2, bring something to protect your leg if you are planning on rope climbingAmrap 8 minuteP1 Run 4×50 shuttle sprintP2 Run 4×50 shuttle sprintThen both partners split 6 rope climbs or 12 rope pulls from floorWod 2- split how you wantAmrap 93 STOH10 ring rows, pull ups, or bar muscle or...Read More
Looks like some rain so we will keep endurance inside tomorrow. Teams of 3, 35 Minute Amrap50 Bike Cals50 Sandbag Cleans50 ski cals 50 Sandbag cleans50 Row cals50 Sandbag cleans9am CrossFitBuy inP1- works on 2000m rowp2- holds double KB in the front rack*switch off when needed. No rowing unless someone is holding the kbsStraight into...Read More
Warm-Up8:00 minutes, For Quality5/5 World’s Greatest Stretch10 Bird Dogs w/knee tuck10 steps each way banded glute activation10 Jumping squats10 Barbell Behind The Neck Strict Presses (Split Jerk Position)We will give you some time to warm up to your first set weight thenStrength: Front Squat10 minute EMOM3 repsMinutes 1-3: 65%Minutes 4-6: 67%Minutes 7-8: 70%Minutes 9-10: 72%Percentages...Read More
Last few days before we start our strength cycle. Warm-Up2 Sets, For Quality:1:00 Cardio Choice10 Scapular Push-Ups5 Walking Inchworm to Hollow10 Barbell Goodmornings6 Crossover Step-upsBelow would be the absolute toughest version of this workout but do not get wrapped up in weights or reps. That’s a losing mans game. 99 percent of us will need...Read More
We are in a transition week before we get into a serious strength cycle. There are some longer workouts the rest of the week. We are prepping to get after the weights! There is light barbell cycling work after the workout today if you want to do some extra work. It just takes one person...Read More
Warm up Warm-Up2 Sets, For Quality:1:00 minute Machine of Choice (Easy pace)20 Bodyweight Reverse Lunges20 Plank Alternating Shoulder Taps10 Prone Weighted Y-W-TStrength Strength: Strict PressEvery 2:00 minutes, 6 Sets3 Sets x 5 Reps @ 70%1 Set x 3 Reps @ 75%1 Set x 3 Reps @ 77%1 Set x 3 Reps @ 80%*Aim to finish...Read More
