Get Your Free Week Trial Today! | 317-407-4512
BLOG

CrossFit WOD 12-5-16

Today’s CrossFit workout is set up to help our athletes improve their barbell conditioning. I have found that this is almost equally as difficult to improve as gymnastics are. Barbell conditioning is a key component of CrossFit, and is best represented by workouts such as “Grace” (30 clean and jerks for time) and “Isabel” (30 snatches for time). Tying into my post last week about how over conditioning could actually slow you down on your WOD times, barbell cycling gets easier mainly by getting stronger. For example, a 95 pound power clean is really light to someone cleaning 300 pounds.

Strength: Back Squat

  • 5 x 5 at 75% of your 1 RM. If you did this last same rep scheme last time we did it (3 weeks ago) you may add 5 pounds to the bar.
    • Rest 90 seconds to 2 minutes between sets.

MetCon: 10-1/1-10 Ladder

  • Power Cleans
  • Push Press
    • You will complete 1 power clean and 10 push presses the first round, 9 and 2 the second, 8 and 3 the third, etc etc.

Other Posts You Might Like

Why does CrossFit Cost so Much?

Here is a quick summary of a conversation I had with a client very recently. He was describing his friend’s reaction to his attending CrossFit with interest, but also skepticism due to the price. The question was actually, “Why does CrossFit cost so much? It is a great question, and one in this post I’ll … more »

How to Lose Weight Quickly

Not all weight loss efforts yield quick results. In fact, many are designed to be slow and controlled. However, for some people jumpstarting the weight loss process is both extremely motivating and sometimes necessary for medical reasons. Nothing feels better than starting your fitness journey and immediately seeing the scale move. Here are four tips … more »

What do I need to do to start CrossFit?

This question is asked at least once per week by someone looking to change their life through starting CrossFit. Which, by the way, is a great idea. The confidence you gain through fitness is outstanding. You believe in your ability to do hard things, and you learn what it takes to find success. These skills … more »

Meet Morgan!

Morgan Gilbert recently joined Summit Strength & CrossFit, and we are so excited to have her in our community. Below, she shared a little about herself, why she joined Summit, and some of her goals (both fitness and otherwise)! Tell us a little bit about yourself? I am from Ft. Wayne, IN, and am 26 … more »

Pregnancy Workout Series, Part 1: Maxing Out My Pregnancy

This is a guest post written by Coach Gabi. It is part one of a three part series which will highlight her journey of being a pregnant athlete inside of our box. It is extremely honest, and very enlightening. Enjoy! “Oh 💩!” Those were my first words when I realized I was pregnant back in … more »

How to get quick results in the gym

Let’s get one thing really straight, right from the beginning. You’re not going to walk into the gym and just get all the results you want in four weeks. If you have unbelievable lifestyle habits (you eat correctly, you sleep well, stay hydrated, and keep your stress levels down) you will see results in four … more »

Ready to transform your life?