FallOut CrossFit – School of Elite Fitness in Tri-cities, WA

From the Blog

September 17, 2018

STRENGTH: Complete 4 sets of the complex:
1 x Strict Press, 3 x Push Press, 5 x Push Jerk – working up in weight following each set
*Rest 2 minutes after each set
WOD: In teams of 2, complete 10 rounds total, alternating exercises
10 x Power Cleans 
15 x Shoulder to Overhead 
20 x Alternating Leg Reverse Lunges

September 13, 2018

STRENGTH: Split Jerk
3 x 3 @ 75%
3 x 2 @ 85%
3 x 1 @ 90%

WOD: 5 rounds for time,
3 x clean and jerks 
10 x box jumps 
30 x double unders

Image result for inspiration to lift weights

September 12, 2018

STRENGTH: 10 Min EMOM – 3 x front squats @ 80-85% of 1 RM
WOD: For time,
30 x wall balls 
500 m row
30 x hand release push ups 
500 m row
30 x DB lunges 
500 m row
30 x burpees

OLYMPIC LIFTING
Group Burgener!
STRENGTH: 1) Hang power snatch 1-1-1-1
2) Hang squat snatch 1-1-1-1
Use the heaviest weight you can for each set, but not a 1 RM max attempt!
3) Snatch grip push press 3-3-3
WOD: AMRAP in 10 min
30 x double unders 
10 x power snatches

September 11, 2018

STRENGTH: deadlift
2 x (5 x 75%)
2 x (3 x 85%)
2 x (1+ x 95%)

WOD: In 12 minutes, complete
800 m run, then AMRAP for as many rounds/reps as possible of,
5 x pull ups 
10 x kettle bell swings 
15 x sit ups

September 10, 2018

SKILL DEVELOPMENT: Handstand work (choose your level)
Beginner: Accumulate 2 min in a handstand or headstand,
Do 30 Upside-down KB Press (15 per arm), and 20 x HSPU from box

Intermediate: Do 10 Freestanding Handstand attempts, accumulate 1 min in a handstand (free or on wall), do 30 Upside-Down KB Press (15 per arm), 10 Strict HSPU, and 10 Kipping HSPU or attempts

Rx: Accumulate 150 ft of Handstand Walks or 3 min of practice (whichever comes first), do 30 x Upside-Down KB Press and 20 x Kipping HSPU. Spend any remaining time working on maintaining a perfect freestanding Handstand.

WOD: 3 rounds for time,

100 m Farmer’s carry 

5 x DB hang power cleans 

10 x box jumps 

5 x DB push ups to row 
10 x burpees

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