Author page: thorbeckes

Saturday, January 23rd

Technique Part 1– The CrossFit Journal “Performance” A) Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B) In teams of...

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Thursday, January 21st

“A Plan for Eating High-Quality Protein on a Low Budget” -Breaking Muscle “Performance” and “Competition” A) Every 3 minuets, for 9 minutes (3 sets): Deadlift Set 1: 5@65% Set 2: 3@75% Set 3: Max Reps @85% (max...

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Monday, January 18th

“Performance” A) 3 sets of: Paused front squat x 5 reps @3311 3 sets of: B1) Seated Dumbbell Press x 10-12 reps Rest 90 seconds B2) Single-arm Dumbbell Row x6-8 reps each arm rest 90 sec C) Every 4 mintues, for 12 minutes (3 sets)...

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Friday, January 15th

Good luck Fred Sturza, Annie Voetberg and Travis Schliesser! Well see you in Bend!   “Performance” A) 15 minutes to build to a heavy Deadlift B) 3 sets of: Supine Ring Rows x Max Reps (set rings to hip height, feet on 20″ box)...

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