Monday

Monday

  A. Push Jerk (with :02 pause in dip) 2 reps; rest 1:00 x4 B. Power Clean + Split Jerk [1+2] (moderate, good technique); rest 2:00 x5 + 12-9-6-3 Strict Pullups DB Devil’s Press @40/25# per hand *30 Double Unders after each round*   The Grind A. Back Squat, 3-5 reps;...

read more
Friday

Friday

A. 10:00-15:00 Ring Muscle Up transition practice B. 1¼ Front Squats, 2-3 reps (moderate, not heavy at all); rest 2:00 x4 + 6-8 Wall Ball Shots 10 Calorie Row 1:00 Rest X4 (for pacing, not for max effort) The Grind 5 Rounds: 20 Walking Lunges with Twist (holding...

read more
Thursday

Thursday

NFT Day! A1. Side Plank Hold :30/side; rest :30 x3 A2. Single Leg Glute Bridge Hold, :15-:20/side; rest :30 x3 B1. Bottoms Up KB Press, 4-5 reps/arm; rest :30 x3 B2. Weighted GHD Hip Extension, 10 reps @21X1; rest :30 x3 B3. Bent Hollow Hold, :30-1:00 hold; rest 1:30...

read more
Wednesday

Wednesday

A. Snatch Pull + Hang Snatch Pull, rest 1:00 x3 B. Every :90, Pause BTK Power Snatch + Hang Power Snatch x5 + For Time: 50-40-30-20-10 Double Unders *10 Burpees after each round of DU’s*   The Grind 15 Rounds: 5/3 Ring Dips (M/F) 5 Power Snatches @75/55# 10 Ab Mat...

read more
Tuesday

Tuesday

  Stabilitycrossfit.com and click on the store tab for new gear!! A. EMOM 10: 2 Back Squats @60-65% of 1RM (speedy and snappy) + AMRAP 15:00 @85% effort 15 Wall Ball Shots 20 Box Step Ups @24/20” 25 Ab Mat Situps 300m Row The Grind 3 Rounds: 25 KB Swings @1.5/1pood 15...

read more
Monday

Monday

A1. Strict Pullup, 3-5 reps (weighted if too easy) @30X1; rest :30 x4 A2. Ring Dips, AMRAP @20X1; rest 1:30 x4 + EMOM 16:00 Minute 1: 5-8 C2B Pullups Minute 2: 20 Ball Slams   Minute 3: 3-4 Bar Muscle Ups   Minute 4: 1 Lines Sprint* *1 Line Sprint = 5m out and back,...

read more
Saturday

Saturday

Exciting stuff is here...Online store for SCF apparel and gear!! Click on the store tab!! For time: •30 box jumps •15 clean and jerks, 65 | 95 lb. •30 box jumps •15 clean and jerks, 85 | 135 lb. •30 box jumps •10 clean and jerks, 115 | 185 lb. •30 single-leg squats...

read more
Friday

Friday

Open 20.4 Prep A. Clean & Jerk—work up to a heavy single in 10:00 B. Ankle & Calf warm-up and Box Jump practice, 10:00 (bounding or step downs) + 5 Sets: 6 Box Jumps 2-4 TnG Clean & Jerks @70-75% of A 6 Alternating Pistols Rest 1:00 + 5:00 Row cooldown (easy pace) The...

read more
Thursday

Thursday

A1. DB Cuban Rotations, 10 reps; rest :30 x3 A2. Deadbugs (against wall), 12 reps @4141; rest :30 x3 A3. Banded Bird Dogs, 5 reps @2121/side; rest :30 x3 https://www.youtube.com/watch?v=wOSZ3QcmnTo B1. KB Pullovers in 3.5 month position, 8 reps; rest :30 x4...

read more
Wednesday

Wednesday

Jump n Rope Double Under seminar, next Friday November 8 starting at 5:00pm!! Sign up now to reserve your spot!! https://stabilitycrossfit.pushpress.com/open/event/cal_085aca42c9402a?framed=0   A1. Front Rack Barbell Step Ups, 10 alternating reps; rest :30 x4 A2. Ring...

read more
Tuesday

Tuesday

A. Push Jerk + Split Jerk—work up to a heavy complex in 8:00 B. Push Jerk, 3 reps @ 80% of A; rest 1:30 x3 + TIME CAP: 15:00 3 Rounds: 5 Power Snatches @95/65# 7 Pull-ups 9 Box Jump Overs @24”/20” 3 Rounds: 5 Power Snatches @135/95# 7 C2B Pullups 9 Box Jump Overs...

read more
Monday

Monday

A. Front Squat 6-6-4-4; rest 2:00 btw sets + 4 Sets :30 Russian KBS @2/1.5 pood Rest :30 :30 Wall Ball Shots Rest :30 :30 Double Unders Rest :30 + Cash Out: 20m Double KB Front Rack Carry; rest as needed x3   The Grind 3 Rounds: Run 800m 40 KB Swings @1.5/1 pood 40 Ab...

read more

© 2019 Stability CrossFit All rights reserved.