Tuesday

E3MOM for 21min Complete:

1 Power Clean
1 Hang Squat Clean
1 Shoulder-2-Overhead

-Add load as technique allows.

Resources:

The Power Clean
The Hang Squat Clean
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk

2024 Strongest Man

Man-UP Monday

“Cindy”

AMRAP in 20min of:

   5 Pull-UPs

 10 Push-UPs

 15 Squats

If You Can Hang From a Bar for This Long, Scientists Say You're Likely to Live a Long, Healthy Life

FUNday

AMRAP in 20min of:

 Anchor RUN

 10 DB Snatches (70/55)

 15 Back Squats (135/95)

The Fittest Athletes: 

CrossFit Games Athletes vs. Olympic Decathletes

Decathletes often receive the title of "World’s Greatest Athlete" because the decathlon is considered the only objective test of all-around athletic ability. Decathletes must demonstrate strength, endurance, agility, speed, stamina, and mental and emotional acuity. Reading this, those unfamiliar with CrossFit’s definition of fitness may also think a decathlete could win the CrossFit Games.

CrossFit defines fitness as work capacity across broad time and modal domains. This means CrossFit athletes strive to accomplish high levels of work across all different time domains (from seconds to hours), with any task or combination of tasks asked of them at any moment. Decathletes are incredibly gifted and very fit, too. However, the nature of their 10-event competition, which dictates their training, results in a narrower fitness that inevitably has deficiencies in areas that would be exposed at the CrossFit Games.

Thursday

5 Rounds for TIME of:

250m ROW (sub 0:52/0:45)

50 Double-Unders (UNBROKEN)

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Wednesday

4 Rounds for TIME of: 

 5 Burpee Box Jumps

 10 Box Jumps 

 Anchor RUN

55 David Goggins Quotes

Tuesday

EMOM for 20min:

 10 DB Push Press

 20 Hollow Ricks

 12 Alternating Single Arm Rows

 30 V-UPs

 10 Hammer Curls

RX= 40/30s

Barbells vs Dumbbells

1. Dumbbells offer freedom of movement,allowing you to better target the muscles you want to work, and improve joint mobility.

2. Barbells are best for strength development, as they allow for more stability which enables heavier loading.

3. Dumbbell exercises engage stabilizer muscles, promoting functional strengthand muscle balance.

4. The choice to use barbells or dumbbells depends on preferences, goals, and specific exercises.

5. Both barbells and dumbbells are valuable for a well-rounded workout routine.

Single Arm Rows

Monday

Complete 3 Rounds 

AMRAP in 5min  of:
  5 Deadlifts (225/155)
10 Pull-UPs
15 Push-UPs

Rest 2:30 between Rounds 

7 Shocking Facts About Drinking Water Cold Vs. Room Temperature