Author page: thorbeckes

Saturday, January 28th

The Secret to Pull-Ups -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps  (scale with Handstand holds or L...

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Friday, January 27th

How to Compete in the Open- CrossFit 12 Wrist Mobility Drills to Do at Work and Before Lifting -BarBend Performance is in red, Competition is in blue A1) 3 sets of: Front Rack Step Up x 8-12 reps each leg rest 60 seconds A2) 4 sets of: Strict...

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Thursday, January 26th

Performance and Competition are in red A) On the minute, for 21 minutes (7 sets): Minute 1:  Close Grip Bench Press x 3 reps @ 75-80% Minute 2: Row 250 meters Minute 3: Side Plank Kettle Bell Hold x 30 seconds each side B) On the minute for 21...

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Wednesday, January 25th

The Bar Muscle-Up with Boz- CrossFit Performance is in red, Competition is in blue, Links are in green A)  For Time 5-4-3-2-1 Hang Power Cleans 135/95 Front Squats Jumping Chest Bar Pull-Ups The Power Clean weight should be manageable for you and...

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Tuesday, January 24th

Performance is in red, Competition is in blue A) On the minute, for 15 minutes: 1) 3 Hang Power Snatches  2) 10 Pullups 3) 30 Double-Unders The Power Snatch should be on the medium-heavy side. Sub jumping pull-ups or ring rows and 15 attempts or...

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Monday, January 23rd

The Secret to Pull-Ups -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) 2 sets of: Back Squat x 10 reps rest 90 seconds B) 2 sets of: Front Squat x 10 reps rest 90 seconds Move directly from the Back Squat to...

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Saturday, January 21st

Performance is in red, Competition is in blue A) On the minute, for 21 minutes (7 sets each): Minute 1: Support hold on rings or bars x 20-30 seconds accumulated Minute 2: Side Plank x 30 seconds / side  Minute 3: Handstand Hold x 20-30 seconds ...

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