CrossFit Exercises

We’re throwing in a different exercise for strength this cycle: the Bulgarian split squat. It is essentially a lunge with the rear foot elevated on a box or bench. It is useful in correcting asymmetries and increasing quad strength. If you’re looking to improve your pistol, or if you lose squats above parallel, this movement […]

Adding a little spice to our KB swings today. Keep your lats tight, midline braced, and push that KB with your hips.

One of the mobility movements we’re excited about right now is a weighted static hold we’ve lovingly dubbed The Gargoyle. It caught my eye in a Stan Efferding (aka World’s Strongest Bodybuilder aka THE RHINO). Much like a pause squat, it teaches stability and control in the bottom position, as well as helping improving squat

We’ve been doing weighted chin-ups and dips the past few weeks, and today we’re doing some impromptu testing to see how it’ll pay off. 3 attempts at max UNBROKEN reps on an appropriately scaled version of the movements. Make every rep count – no dirty reps!

FRIDAY FRIDAY FRIDAY! We go big, we lift weights. We’ll be deloading earlier in the week to test our 1RM max in the back squat, shoulder press, and deadlift on Friday. Bring your A-game and bring your PSYCHO FACE!

We’re do a lot more accessory work recently, and hopefully it’s been helpful. Our goal is to move better, reduce our risk of injury, and generally be more awesome. Today’s 1 arm DB presses will help improve scapular movement, increase shoulder ROM, and build core stability. Get your bikinis ready, we’re getting SHREDDED! What’s Your

Lots of pushing today. Stay below the line of absolute fatigue and break up reps as needed,

Check out the videos on this page: ERG TECHNIQUE: THE GOOD, THE BAD, AND THE UGLY and figure out which you are.

Working with some longer intervals today. Pace yourself and choose a manageable weight – 45 seconds is a loooooong time!