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

From the Blog



Today starts our 1st official Olympic lifting specific classes. Want to become a better CrossFitter? Become a better at your Oly Lifts! Develop strength and speed and that will give you POWER! CrossFit’s goal is to IWCABTMD (increase work capacity across broad time and modal domains). This mean increase the work you can do in a give amount of time in activities that last seconds to events that last hours. Olympic lifters have been shown to high some of the highest VO2 max levels of athletes and are extremely flexible! Foot work, positions, then intensity & maybe a little JYD to keep it interesting! Remember you have 3 attempts during the week to make it to an Olympic Lifting & Strength class, Wednesday 5:30pm & 6:30pm and also Saturday at 10am. Be ready to lift heavy and set PRs!

WOD: Tueday

  • 1mile run + 30 burpees
  • 3 rounds
  • 4 Muscle-ups or 12 chest to bar pullups
  • Thruster, 8 reps 135/105 115/75 <95/55

WOD: Wednesday

CFE: 3 rounds max effort dips
Run 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds


  • Back squat – 75% x 5 x 5
  • Clean deadlift – 90% (of clean) x 5 x 3
  • Push press – 70% x 5 x 5
  • Jerk dip squat – 90% (of jerk) x 5 x 3

Explanation of notations:

Loading/Set/Rep Prescriptions:

Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets.

For example:

Snatch – 75% x 2 x 5

This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:

Pull-ups – 5 x 10

This would indicate 5 sets of 10 reps. 








Have your say