BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 6
A2) 3-Point Dumbbell Row:
3 x 6
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 6 of 8
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AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups
Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for Dubs and Chest-to-Bar Pull Ups or Jumping Bar Muscle-Ups as needed.
Post round, reps, and Rx to comments.
At CFSBK, we put a strong emphasis on getting the basics right. We have new batch of videos coming out over the next few weeks, and this first one focuses on the humble Push-Up. Whether you’re a novice or a grizzled veteran, we could all benefit from a little refresher on this core movement. Watch, enjoy, and put it into effect the next time you do Push-Ups!
TODAY AT NOON: FREE NEXT LEVEL WEIGHTLIFTING CLUB CLASS
Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays, and this week those afternoon classes are free! NLWC offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
There’s no need to register beforehand for today or Friday’s free classes. Just show up and get your Oly on!
About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
News and Notes
- We’ll be showing today’s World Cup semi-final match between Croatia and England today at 2pm on our big screen at 597. Bring food, beverages, and friends!
- Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.
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Yesterday’s Results Board: Rest Day
Adapting Is Not Scaling CrossFit Journal
A Cartographer Maps the Global Impact of Humanity The Outline
Love this video D.O.! Keep them coming.
9am intra-client sweat:
5 sets
2:00 bike @ 50rpm, breathing through nose
100′ ea contralateral carry (16kg OH and FC)
various shuffles, skips, etc. to get to the rig each round
:50 FLR on rings
also added in some lateral ring swings in a few sets — they just feel so good!
11am “let’s get down to business”
1x: 10ea lateral band steps, :30 ea psoas march hold, :30 ea clamshell hold, 10 groiners
HBBS: 6-4-2-1, rest 2:30-3:00 between sets
(45×8, 95×6, 135×4, 165×3, 175×2)
180×6 – this felt SO GOOD!
195×4 – fail on rep 3. wtf.
re-routed my brain, put on a belt and moved on…
200×2 – solid with a small sticking point in the middle
205×1 – good
I was aiming to push up from what I did last week, but I guess it was a bit aggressive, esp. after the deadlifts from Monday. I felt so good for that set at 180 I was feeling confident, but then I just lost a bunch of tension I think at 195. my usual mode of failing.
well — haven’t bailed a rep in a while so it was good practice for that 😉
SAHP: 30# x 10ea x 4
RFESS: L side only, voodoo band at 7/10
20-15-15-15-12 w/ :30 rest between
wanted to go up to 15# today to keep progressing, but had to shift gears in the middle b/c I was freaking out and form was getting shitty. first 3 sets @ 15# ea hand, then last two at 12.5# again. I took the band off for the last 7 reps b/c I was just so uncomfortable. stared at the wall for about 5 min afterwards.
3 sets / :30 on, :30 off (12 min)
ski erg, 85-90% (6 cal)
alt side v-ups (20 reps)
ski erg, 85-90% (6 cal)
prone shoulder CARs (6 reps)
KVW Performance care:
4 rounds:
12 upright rows @ 65#
15 sec top of ring hold/15 secbbottom of ring dip hold
So gnarly! But holds are getting better.
RoGramming:
A) Snatch Complex
PS + Snatch + OHS every 3 min for 6 sets add weight each set
110/115/120/125/130/135
Technical miss on last 135 in the power snatch, I knew I had it just fine. waited a minute or two and hit it! All good. Felt pretty good today but was definitely close to my limit by the 6th set.
B) Multi Grip Bench Press
@3011 6-8 reps, 3 sets, rest 1-2 min
2×8 @80, 1×8 @ 85
Think I can go up once I get used to it!
This is different! I likey, just have to remember to keep a straight wrist but otherwise I felt i figured out how to control
C) Chest to Ring Pull-Up
@2011 4-6 reps, 3 sets, rest 2 min add weight
Hard! Picked the perfect weight
2×6 @ 15#
1×5 @15#
D) 30 min @aer
run 550
15 back extentions
100ft reverse sled drag/row, 2-3 blue
3 skin the cat to hanging L-sit
4 rounds + 55M run
Skin the cats were tricky! l sit control is tough when I’m being more dynamic. I can hold an L sit prettty okay but coming out of the inverted position into L and reversing it immediately back into inversion.
Dayum! That was an immediate quad spasm! Would like to get better at these. Able to do 2 unbroken and then 1
All of the ring work today. Now I’m going to get my hair dyed so I can look like an Icelandic games athlete. Hoping it enhances my performance
Katie Harpersdottir!!!
You better be stocking up on purple shampoo and conditioner girl!
I heard that was the good stuff
WHO IS that handsome coach on today’s video?!
PreClass (made up Monday’s Bench)
155×6
165×6
170×5
120×20
4:30pm Group with SNICKERZZZ
BSQ 225x6x2
FSQ 165×6
DU/DBS/BMU Metcon
5 Rounds as Rx’d
My goal was all Bar Muscle-ups Unbroken and was happy I did it with no hand damage
3x:
:50 sup grip dead hang
12 Cuban press 15#
:50 handstand hold
A) 4×14 right sahp 12.5#, 3×14 left
B) 3×14 saohp 22.5#— hard last two reps
HBBS:130 2×6– need to keep slower down tempo on all reps
FSQ: 110×6
Metcon: 6 rounds +26 reps
Kept snatches light today— arms feeling tired and I don’t want to overdo it— 20#
Ring rows elevated to a step stool
Eh :/
HBBS: 145x6x2
FSW: 135×6
DB row: 35#
Metcon: Aargh, was so focused I lost track and didn’t use a whiteboard! I think it was 5 rounds + 11 snatches. 35# DB, CTB pull ups and 12 DU attempts.
DU’s were so all over the place! I got 5-6 in a row at some attempts, and others I could barely even get 1-2 singles together. At one point I even dropped the rope altogether?? Bizzare!
HBBS 75x6x2
FSQT 65x3x3
I haven’t squatted in ages. These felt heavy and a bit disorganized on a few reps. Overall better than expected considering my time away from the gym.
DB Row 25# – will go heavier next week
4 rounds with 25# and 12 DU’s and ALL the bands for 6 pull ups
Fun and sweaty. Happy to have somewhat consistent DU’s