Spirit of the Open 20.2: Nathan Rushin
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to […]
Wednesday 10.23.19
Prep: 2 Sets: 30-45 sec Forearm Plank 5 Goblet Squats with 3 sec hold in bottom 10 Russian KBS Fitness A. Every 90 sec x5 8 Dual KB Deadlift @ tough weights 2 Jump Squat for max height B. EMOM8 1 Hang Snatch High Pull + 1 Muscle Snatch + 3 OHS Start light and […]
Tuesdays 10.22.19
Prep: 3 Sets: 60 sec AB Easy 20 sec/side Side Plank Fitness: A. 5 Sets: Standing Alternating DB Press @ 21X1 – 6/arm rest 75 sec Single Arm Farmer Carry 100’/arm – Tough weight rest 75 sec B. EMOMs EMOM10 Odd- 6-8 DB Push Press Tough weights Even- 6-8 Jumping Pull Ups rest 2min EMOM10 […]
Why We Tempo
1. Intent – A movement, a squat for example, is not the sole focus in a general prescription. The intent of a training session is going to be absolute strength of a squatting movement. So if we program 5×5 squats and someone goes very fast then they have squatted but have they reached the desired […]
Monday 10.21.19
Prep: 3 Sets: 8/arm Single Arm DB Press 5/side Knee Hug to Reverse Lunge w/ Reach Fitness: A. DB Single Arm Overhead Walking Lunge 12 alternating reps (6 Right side / 6 Left Side) every 90 sec x 4 sets (starting moderate and building each set) B. Front Squat 4 reps @ 32X1 every 2min x4 sets […]
10.19.19
A. Warm Up and Prep B. 20.2 20min AMRAP 4 DB Thrusters 50/35 6 TTB 24 DU C. Cooldown
10.18.19
Prep: 3 Sets: 10 Russian KBS moderate weight 100ft Dual KB Front Rack Walk 10 Walking Lunges A. Every 90 sec x 5 sets: 5 DB Front Squats 50/35/hand 15-20 UB DU / 20-30 UB Singles Can go heavier if not doing open workout and can go lighter as needed B. For Times: 4 Round For […]
Thursday 10.17.19
Fitness + Essentials Prep: 200m Walk + Dynmaic Warm Up A. AB/Row 60 sec AB 80-85% 60 sec rest x4 rest 2min 60 sec Row 80-85% 60 sec rest x4 B. Skill Work Handstand Holds Handstand Walks
Wednesday 10.16.19
Fitness Prep: 2 Sets: 30-45 sec Forearm Plank 5 Goblet Squats with 3 sec hold in bottom A. Every 90 sec x5 10 Russian KBS 70/53 3 Broad Jumps B. EMOM8 3 Hang Snatch High Pull + 3 OHS Start light and build a little as you go. C. 12min Grinder 12 cal Row 10 […]
Spirit of the Open 20.1: Ashley Dunoff
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to […]