Daily Workout and Blog
Today we start down the road to improve our dead lift volume. These are huge sets guys, so take some time to warm-up with lighter weights and get your self under control. Once you get started be sure to take about 3-5 minutes of rest between sets. For our met-con today we’re keeping it simple, move fast for 10 minutes being true to some basic movements. Enjoy this shortened version of the popular benchmark WOD “Cindy”
*Note – your set is over if you lose your mid-line (round back), back each other up on this guys, its about safety.
“Titan Phase 2 “
1 x 20 @ 40% of 5RM
1 x 20 @ 45%
1 x 20 @ 50%”
AMRAP in 10 minutes
Keeping with our trend of “no score Sunday” we’ve got a long EMOM today designed for you to simply do work. No tracking results today, just get better at rope climbs, move some heavy weight and get your cardio fix with burpee box jump overs.
For the burpee box jump overs go for max reps in :40, do your best but don’t focus on a set number of reps.
EMOM x 30
A. Rope Climb 1-2 or practice
B. Barbell Complex
Power Clean + Front Squat + Thruster
C. Burpee Box Jump Overs (24/20) x :40
At the call of 3,2,1 GO, athlete 1 will run through all movements, then upon returning from the 50 meter sprint, athlete 2 will do the same. Teammates will alternate in this fashion until 20 rounds are complete or until the 35 minute cap is up.
* coaches -50M will be considered out to the right to normal cone placement then back inside.
In Teams of 2
using “You Go, I Go” Format
20 Rounds for time (10 each)
10 Wall Balls (20/14)
10 Overhead Plate Lunges (45/25)
cap 35 minutes
When – CrossFit Thermal is happy to host Row’d Royalty Workouts every Friday afternoon starting at 3:30 as well as every Saturday morning at 8am.
Row’d Royalty was born in 2012 in California. Several athletes claimed to be the “Best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!
Now, Row’d Royalty is open to the whole CrossFit community and beyond. Let’s find out who the best rowers are in our Affiliates, Community, and the World! Each week for 4 weeks a rowing workout will be announced. You’ll have 4 days to complete the workout and submit your score.
Registration is Open
Cost Per Individual: $20.00 (Early Registration)
Read all the details here…
If you’ve never done a “Death By” workout before, here is how it works. You’ll complete 1 rep on the first minute, then 2 on the second and 3 on the third etc etc..You’re adding one rep each minute until you miss (die). These will be power cleans and power jerks. 15 minute max.
Take at least 5 minutes to recover then we’ll be pulling out the rowers and trying one of the “Row’d Royalty” workouts from last year.
Death by Clean and Jerk
Cap 15 Minutes
“Row’d Royalty 16.4”
During a 2 minute “rest”
20 Burpees over the rower
After 2 minutes are up
score is total time including the rest time.