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CrossFit Evolution


08.06.12 Monday

High Hang Squat Snatch 2-2-2-2-2, then

Seven rounds for time of:
7 Thrusters (75/53)
7 Box Jumps (24/20)

For Rx+ use 2x55/2x35 KB's or DB's & jump on 28/24" box.

Notes: On the Snatch - lift from the hip crease (watch video), reps do not have to be unbroken. On the metcon - rest 20 seconds between rounds (not mandatory, but recommended).

Post loads & times to comments. 

08.04.12 Saturday

Mobility, then

21-15-9 reps for time of:
 Overhead Walking Lunges (25/15; each side)

For Rx+ use 45/25 & do Chest To Bar Pull-ups.

Post loads & times to comments. 

08.03.12 Friday

Supermobility after workout.

How high up the ladder can you go in 7 mins of:
1 Handstand Push-up (25's+AB/10's+ AB; kipping is ok)
 1 Power Clean (185/103)
2 HSPU's
 1 Power Clean
3 HSPU's
 1 Power Clean...

For Rx+ use 225/133 & do HSPU's on 45's+AB/25's+AB.
Rx++ do "King Kong" (3 rounds of 1 DL @ (455/300), 2 MU's, 3 SqCleans (255/165) & 4 HSPU's). 

Front Squat 3-3-3-3-3 

Post loads & scores to comments.


08.02.12 Thursday

Hang Power Snatch + Overhead Squat 1-1-1-1-1, then

In 10 minutes:
Rx: Run 800 m, then do max rep Wall Balls (20/10) in the time remaining.
Rx+: Run 1 mile, then do max rep Thrusters (100/63) in the time remaining.

Post loads & scores to comments.


08.01.12 Wednesday

Raquel, Camryn, Nicole, Kristen & Maximus

With a continuously running clock do 1 Shoulder Press (seated; pick your load) on the first minute, 2 Shoulder Presses on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets as necessary.

Deadlift 1-1-1-1-1 (medium/heavy, not all out)

Notes: On the Shoulder Press - pick a load you can do about 8-10 reps unbroken (fresh). On the Deadlift - work up to medium/heavy single (90-95% of your 1RM if you know it) 

Post scores & loads to comments.


07.31.12 Tuesday

Mobility posters are up in the back of CFEvo now for ya'll to "enjoy" & improve. In the pic: pretty sure CroMag is showing love & approval of the stretch! P.S. There's a lacrosse ball under the glute of the same leg that has the 45 lbs plate on it for extra kick!

Hang Squat Clean 3-3-3-3-3 (finish last one with a split jerk if possible)

How many Double Unders can you do in 10 mins?
At the top of every minute perform 3 Muscle Ups 
 Rx At the top of every minute perform 1 Muscle Up
 Sub with 3 Chest To Bar Pull-ups or 3 Band MU's if necessary

Post loads & scores to comments.


07.30.12 Monday

Group mobility & OHS Warm-up, then

For time:
21 Overhead Squats (100/63)
 50 Sit-ups
15 Overhead Squats
 35 Sit-ups
9 Overhead Squats
 20 Sit-ups

For Rx+ do 21-15-9 OHS (135/93) & Toes To Bar.

Post times to comments.

Learn about inflammation, how Rest & Ice in RICE are wrong & more!

07.28.12 Saturday

Wisdom! (Thanks to Kelly B for sharing it).

Hang Squat Clean & Push Jerk 1-1-1-1-1, then

Every 30 seconds for 10 minutes do:
 1 Power Clean (pick your load; no belts)
 1 Hang Power Clean
 1 Push Jerk

Notes: Use about 60-70% of your C&J.

Post loads to comments.