Author page: thorbeckes

Wednesday, March 23rd

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed

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Tuesday, March 22nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) On the minute, for 15 minutes (5 sets): Minute 1: 30 Seconds of Ring Dips Minute 2: 30 Seconds of Push-Ups (perfect, thighs off floor, chest to floor) Minute 3: 30...

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Monday, March 21st

Performance is in red, Competition is in blue A) Every 90 seconds, for 18 minutes (4 sets of each): -Station 1: Overhead Squat x 5 reps @ 3111 (scale with PVC or Band) (stick to the tempo – 3 second descent and 1 second pause at the bottom)...

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Saturday, March 19th

If you did 16.4 today and are repeating Sunday or Monday, use today as a “flush” day  do “Round The World”. Round The World 6 sets of: 1 Minute Assault Bike 1 Minute Row 1 Minute Front Leaning Rest on rings 1 Minute  Jog...

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Friday, March 18th

Make sure you are familiar with the movement standards prior to participating or judging the workout. View the movement standards here. Performance is in red, Competition is in blue A) 4 sets of: Overhead Squat x 5 reps (scale with pvc, band, or...

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Thursday, March 17th

Toes-to-Bar: Why You’re Strugglng to Touch Your Tootsies -Box Junkies Performance and Competition are in red A) Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Ring Pushups x 15-20 reps @2121 (2 sec up, 2 sec down) (if you...

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Wednesday, March 16th

Elbows in the Press- CrossFit Performance is in red, Competition is in blue. A) On the minute for 15 minutes (5 sets): Minute 1: Romanian Deadlift x 6-8 reps @ 2011 Minute 2 – Alternating Reverse Lunges x 10 reps (perform these as heavy as...

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Tuesday, March 15th

Advice for the Newbie Weightlifter– Breaking Muscle Performance is in red, Competition is in blue A) 5 minute AMRAP @85% effort 3 Strict Pullups 6 Pushups 9 Lateral Lunges (or pistol progression of your choice) B) Every 2 minutes, for 12...

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