EVENT 20.3 Elite Division 15 Min AMRAP 100’ Double DB Walking Lunge (50/35 lb.) – 25’x4 100’ Handstand Walk 100 Double Unders Advanced Division 15 Min AMRAP 100’ Single DB Walking Lunge (50/35 lb.) – 25’x4 100’ Burpee Broad Jumps 100 Double Unders *DB Held at side EVENT 20.4 Elite Division 5 Rounds for Time 12 Bar Facing Burpees 12 Back Squats (205/135 lb.) 18 Chest to Bar Pull-Ups Advanced Division 5 Rounds for Time 12 Bar Facing …
EVENT 20.1 Elite Division On a 10 Minute Clock For Time: 21-15-9 Power Snatch (115/85 lbs.) 9-7-5 Ring Muscle-Up Advanced Division On a 10 Minute Clock For Time: 21-15-9 Power Snatch (95/65 lbs.) 9-7-5 Bar Muscle-Up EVENT 20.2 Elite & Advanced Divisions From minutes 10 to 13, Establish a 1RM Snatch Make sure you submit your scores before the deadline! Submissions for Week 1’s events are due by Monday, October 26th. Not registered yet? Well, let’s change that. …
14 Min AMRAP 10 Right Arm DB Clusters 12 Chest to Bar Pull-Ups 10 Left Arm DB Clusters 12 Box Jump Overs (30/24”) (50/35 LB.) Get those legs ready for this week’s Brutal Friday because it’s about to get dicey! We’re taking the dumbbell for a spin with some full-body unilateral work in the Dumbbell Cluster, AKA the Squat Clean Thruster. Combine that with some tall box jumps and some chest to bars (because why not) and you’ve got …
Drop Your Barbells, Big Shot. And by that, we mean it’s time for some monostructural work — hop on a rower, jump on a bike, go for a run. It’s not the sexy stuff. You probably won’t post it on your Instagram or Snap it to your latest Tinder match, but it’s the stuff that builds you a bigger engine. It’s the stuff that really counts. Here’s why: high-intensity workouts are often varied. So, when you’re muscling through a workout …
3 Rounds For Time 30/22 Cal Row 15 Bar-Facing Burpees 30-20-10 Shoulder to Overhead MEN: 135/165/205 LB. WOMEN: 95/115/135 LB. Simple and straight to the point, LOCKOUT will test your ability to put the barbell overhead as fatigue sets in. As the workout progresses, so does the weight. How you pace the row and the burpees will be the gamechanger. How fast are you going to push? Do you aspire to compete at the sanctional level someday? A smart …
Tim Leblanc was born in New Orleans, Louisiana but traveled much throughout his youth with his dad working in the oil industry. Living throughout Texas for most of his youth, he finally settled in Houston and graduated from Woodlands, High School. At an early age, Tim grew up playing T-Ball and YMCA swimming and eventually went into other sports such as soccer and baseball. Tim decided to settle on football, soccer, rugby and lacrosse in high school. In college, Tim …
For Total Time: 4 Rounds 15 Toes to Bar 12 Thrusters (135/95 LB.) Rest 3 Min 4 Rounds 6 Bar Muscle-Ups 12 Thrusters (95/65 LB.) Brutal Friday is back this week with back-to-back couplets. With a format resembling CrossFit Open Workout 19.4, it’s important to reflect on your past performance and how you maximized that rest time in order to get your best overall score possible. Do you aspire to compete at the sanctional level some day? …
The sport of Olympic lifting is a very quad dominant sport in general. In a nutshell, this means that over time, the hamstrings become underdeveloped in relation to the quadriceps. There tends to be much more focus on extension of the legs and squatting than hinging and deadlifting.
12 Min AMRAP 100’ Handstand Walk 50 DB Box Step-Ups (24/20) 50 DB Snatch 200 Double-Unders (50/35 LB.) Will you excel in the handstand walk and make it 100′ unbroken, or break it up into manageable sections? How will your strategy affect the dumbbell work? Your approach will determine the difference between hearing the buzzer with jump-rope in hand or chipping away into that second round. How many of you will make it? Click HERE to try the most …
Matt was born in New Orleans, Louisiana and was very active in his adolescence playing baseball and Taekwondo. Growing up Matt enjoyed jumping on his grandma’s trampoline and one day decided he wanted to perform a backflip on the ground. Thankfully he didn’t break his neck and before he knew it, he was flipping all over the yard and his parents took notice and enrolled him in Gymnastics. On the first day of gymnastics class at age 11, he felt …
