Author page: thorbeckes

Thursday, October 20th

Performance and Competition are in red A) 4 sets of: Static Hang in a False Grip on the rings or bar x 10 seconds accumulated. (If this is easy, pull up and hang with arms bent at 90 degrees) Rest 45 seconds  Headstand Hold x 20 seconds...

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Wednesday, October 19th

Performance is in red, Competition is in blue A) Every 90 seconds, for 9 minutes (6 sets) High Hang  Clean x 3 reps  B) Every 3 minutes, for 9 minutes (6 sets): Back Squat x 2.2.2  Rest 10-20 seconds between clusters C) Row for 25 minutes at a...

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Tuesday, October 18th

Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A) 5 sets of: High Hang Snatch x 3 reps rest 60 seconds  Nose and Toes Handstand Hold x 30-45 seconds  rest 60 seconds  Bent Over Dumbbell Row x 8 reps...

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Monday, October 17th

BETTER ACCESSORIES FOR YOUR JERK Let’s talk about your jerk. You know, the movement that is supposed to be the cherry on top of your beautiful new PR clean. You don’t want to be one of those people that tells me, “well, I cleaned xxx lbs, but I...

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Friday, October 14th

Five Things I Love About CrossFit The Work Ethic CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of...

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Thursday, October 13th

Performance is in red, Competition is in blue A) 3 sets of: Standing Single Arm Dumbbell Press x 8-10 reps Rest 60 seconds Ring Row x 5-7 reps   (elevate feet to make these more difficult. You could also add a weight vest) Rest 60 seconds B) 10...

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Wednesday, October 12th

Performance is in red, Competition is in blue A) Four sets of: Turkish Get-Up x 2 reps each arm Rest 45 seconds Strict Pull-Ups x 6-8 reps  Rest 45 seconds Deadlift x 6-8 reps Rest 45 seconds B) 3 rounds for time of: 500 Meter Row 15 Hand-Release...

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