BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 4
A2) 3-Point Dumbbell Row:
3 x 4
*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, and go heavier than last week. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 7 of 8
3 Rounds for Time:
21 Overhead Kettlebell Swings 24/16kg
This should be a fast one, the intention is to run fast and go unbroken on the Swings if you can. Scale the runs to 270m and the load on the kettlebell as needed to keep your intensity up.
Post time and Rx to comments.
CFSBK OG Samir C. and Ayana (one of our CrossFit Kids!) at the summit of Gray’s Peak in Colorado. “We were on the 4-mile trail at 6:15am, and on the summit shortly before 10am,” Samir reports. “Noor A. carried on and hiked Torrey’s Peak while Ayana and I returned to the car by 1PM. Noor returned half an hour later. A great day out; Ayana rocked it.”
August 26th: CrossFit Strongman Course at CFSBK
On Sunday, August 26th, CFSBK will host a CrossFit Strongman Specialty Course seminar.
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.
The Strongman Course teaches participants:
- Safe, proper and efficient movement using strongman objects
- How to coach strongman movements
- How to incorporate Strongman training methodology and programming