Linear Progression For Beginners

What Is Linear Progression

Simply put, its progress over a period of time that incrementally trends upward. Imagine a graph, it starts at the bottom left corner and as the line moves to the right it angles up as well. Now this line should not spike straight up, nor should it go back down at any point. The most ideal scenario is the line moves slightly up consistently across the time domain without any plateau or drop.

Let’s use a 12-week cycle as an example. Across those weeks the line should move consistently up as it moves to the right, but should not spike, because if it spikes then the athlete is likely to plateau and halt the progress. The “spike” is what happens when an athlete tries to do too much too soon. Remember, this is progress across 12 weeks, not 3. It seems like really good progress to get it done quickly, however, it is going to come with its consequences, such as increased injury risk or less improvement on technique.

Pro’s And Con’s

As with any form of training, there will always be pro’s and con’s.

  • Pro’s
    • Progressive loading allows for less likelihood of plateauing
    • Lower risk of injury/overtraining
    • Increased opportunity to focus on technique while increasing strength
    • Highly researched and timeless strategy for strength training
    • Easier to track progress
  • Con’s
    • Takes time
    • If an athlete is having an off day it could be tough to work at the intensity necessary to continue with the gradual increase in weight thus making for a day/week which is lighter than the previous
    • While still effective, it can be considered boring to advanced athletes (5+ years of consistent strength training)

What Does Linear Progression Look Like?

Now for the fun part, let’s put together a linear progression structure to use as an example.

Let’s use Back Squat as our movement:

  • Week 1-3: 10’s
    • Each squat day athletes will perform 3×10 at 60%
  • Week 4-6: 5’s
    • Each squat day athletes will perform 5×5 at 70%
  • Week 7-9: 3’s
  • Week 10-12: 1’s

Now, this is a very simple example, but notice that as the reps decrease, the sets increase and the weights do as well. So for an athlete who has a 1 rep max back squat of 100lbs, they would perform their 3×10 at 55lbs, and so on, working up to 85lbs for the 10×1. This takes place over the course of 12 weeks, which can be perceived as slow progress, however, the opportunity it brings is the chance to improve technique at the same rate as improving strength, which reduces the risk of injury and over training, and a lower likelihood to plateau.

Differing Rep Schemes

What is the purpose of the changing rep schemes? Aside from coinciding with the increasing intensity/percentages, the high rep/low set working its way to the low rep/high set actually has a purpose.

10’s: Having a high number of reps each set, with only a few sets, means lower weight. The idea here is to increase time under tension leading to more muscle growth and better ability to focus on technique.

5’s: This allows an athlete to still get a fair amount of time under tension, however, because it is half the reps that means the weight can increase. This allows for a good balance of muscle growth and strength gain, but also still light enough to give some attention to technique.

3’s: At this point, an athlete has spent 6 weeks solidifying their technique while also increasing muscle size. This means it is time to make the strength gain the priority while still having a small amount of time under tension. The athlete’s body has adjusted to time under tension and increased its ability to recover which makes higher intensity training to be feasible.

1’s: Time to make weight the absolute main focus. Here the athlete will have a very small amount of time under tension because they are now chasing the intensity rather than the muscle gain or technique. This prepares the body for reaching a maximal weight by taking the muscle and technical gain from the previous 9 weeks and finally adding in maximal nervous system recruitment by focusing on single reps at their heaviest weights.

It Takes Patience

Whether you choose to use linear progression or any other form of strength training, it takes patience. Rome wasn’t built in a day, and neither is proper technique and strength. Be consistent, listen to your body, and trust the process. Strength gain is a marathon, not a sprint.

Mechanics, Consistency, Intensity.

Why MCI?

Mechanics, Consistency, and Intensity. It’s the way we teach all movements, not only for technique purposes but for safety too, as well as longevity of training. When sticking to the MCI of training you are able to learn the proper way to do your movements, how to do them consistently well, and able to slowly increase difficulty over time so as to not overtrain or increase the risk of injury. When an athlete is brand new to this style of training their body will take on a fair amount of shock at first before it learns how to recover and adapt. Sticking to the MCI allows time for the new athlete to get in great workouts while increasing their ability over time.


What Is MCI?

As stated above, MCI stands for Mechanics, Consistency, and Intensity. When these three things are integrated into training the risk of injury goes down, the body’s ability to recover goes up, and gains/improvements can still be made at a steady pace. Aside from the obvious, reducing the risk of injury is crucial to achieving goals because it reduces the number of setbacks you may encounter. This goes hand in hand with MCI because of the “C” being consistency. So we have mechanics being your technique, consistency being frequency of good technique, but also how frequently you train, and intensity being what makes your workouts more difficult.


Mechanics are your technique. Every exercise, every movement, has certain mechanics that allow your body to perform said movement. This can be described as holding/achieving certain postures throughout a range of motion. For example, an air squat: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The chest up, knees out, and feet flat would be our posture. Passing below parallel and then standing to a full hip and knee extension is our range of motion.


Air squat mechanics have been established. Now we need consistent mechanics throughout our workout. Consistently achieving the proper mechanics of the movements is crucial to longevity and reducing injury. This consistency is not just to the end of a workout, but also to the end of a week of workouts. Alongside consistency of mechanics, we need consistency of activity. The more consistently you are active, the faster your body learns and increases its ability to recover; recovery-ability is key in making gains and improvements.


Intensity is any variation that increases the difficulty of a movement or workout. This could be a tougher movement, more weight, more reps, less rest time, etc. Continuing with the air squat example, the mechanics have been established and consistent, now to increase the intensity, so back squat will be the example. Starting with an empty bar, the mechanics are still going to need to be the same: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The difference now is there has been the added intensity of a load being a barbell. If able to maintain the proper mechanics under the empty bar, then begin to add weight. Only increase the weight if the mechanics can remain consistent to keep injury risk low, refine the movements patterns, and still make increases in performance/strength over time.

Barbells For Beginners

Barbells Can Be Daunting

It’s no question that a barbell can be daunting for first time users. While it’s very well balanced by design, it is also quite awkward until you figure out the things it can be used for. It’s one thing to know the exercises possible through using the barbell, but its another thing to feel confident enough to do them, and do them well. The purpose of this article is to help any of you who are timid about using a barbell for the first time feel more confident about trying it out!

Start With The Basics

Begin with the easy stuff, basic movement patterns: squatting, hinging, pressing, and lunging. It is first important to know how to move your body on its own through space before trying to add weight.

Learn how to properly perform…

Air Squat: Feet shoulder width or slightly wider, toes turned slightly out, core engaged, chest up, eyes up; begin with the hips breaking slightly back and then descending down while driving the knees out over the toes, cue yourself to keep your chest up with flat feet until below parallel, then stand.

Hinge: feet no wider than shoulder width, core engaged; begin with a slight bend in the knees and then drive the hips back while bending forward at the waist with a flat back (cue yourself the keep your chest up while simultaneously bending over at the hips), reach down to the floor while maintaining the flat back until you reach the object you are trying to pick up, specifically, the barbell.

Press: using a PVC pipe, hands just wider than the shoulders, PVC pip touching your collar bones, core tight with ribs pinned down, glutes squeezed, quads squeezed; pull your chin back and press straight up into the air to a full lockout of the elbows with the biceps by the ears and your head then pushed back in between your arms, maintain the ribs pinned down to keep the spine neutral.

Lunge: take a step forward, keep your full foot flat on the floor as to keep from being only on the toes, cue yourself to “be on train tracks” so that you don’t sleep your feet too narrow; once stepping forward, keep your torso tall and bend the back knee straight down to the floor, lightly tap your knee to the floor then stand back up bringing the back foot forward to meet with the forward foot, repeat on the other foot to alternate legs.

Time For The Barbell

Once you have been introduced to and understand the mechanics of the movements above, it’s time to begin introducing the barbell.

Squats: front squats, back squats, and overhead squats

  • Back Squats: the barbell will rest across the back of your neck/shoulders. Tips For Back Squats: keep your wrists straight, cue yourself to pull your elbows together behind your back, and keep your eyes forward.
  • Front Squats: the barbell will rest on the front of your shoulders. Tips For Front Squats: focus on keeping your elbows up, whether they stay up or not, the consistent self cue’ing will help make that happen over time.
  • Overhead Squats: the barbell will be locked out over head with a wide grip. Tips For Overhead Squats: always practice with a PVC pipe before using the bar, cue yourself to consistently “press up” into the barbell throughout the entire squat to lock your shoulders into place and remain steady.

Hinging: excluding the olympic lifts: deadlifts, RDLs.

  • Deadlifts: this is the “object” as stated above that you will pick up off the floor. Tips For Deadlifts: keep your whole foot flat by not lifting your toes off the floor, this will keep you balanced and allow for more muscle activation. If your toes rise up and you set too far back on the heels, it is likely your hips will rise too fast when really we want the hips and torso to move at the same time.
  • RDLs: picking the bar up off the floor, the reps begin at the hips. Tips For RDLs: these should NOT touch the floor each rep, cue yourself to “arch” your back as you lower the bar toward the floor with a slight knee bend. By the time you reach the knees, if you have kept enough tension in your back, and chest up, then you should feel a stretch in the hamstrings at which point you will stand back up, squeezing your glutes at the top.

Pressing: strict press, and push press.

  • Strict Press: the bar will begin on the front of the shoulder like the front squat and finish locked out overhead. Tips For Strict Press: keep the bar close to your center of gravity by pushing it as straight up and down as possible, essentially, not pushing it around your head.
  • Push Press: the bar will begin on the front of the shoulder, and finish locked out overhead, but it will be aided by a slight dip and extension in the knees and hips. Tips For Push Press: keep the elbows high and cue yourself to “drive through the bar” at the top of your extension each rep.

Lunging: front rack lunges, back rack lunges.

  • Front Rack Lunges: the barbell will rest on the front of the shoulders, just as it does for presses and front squats. Tips For Front Rack Lunges: maintain core tension when you touch your knee to the floor, because if you “bounce” on the floor and lose tension and the elbows drop, you will be in a far less stable position and you’re likely to drop the bar.
  • Back Rack Lunges:  the barbell will rest on the back of the shoulder/neck just like back squats. Tips For Back Rack Lunges: don’t let your elbow flare way up, this will roll the barbell up the neck and make it increasingly difficult to maintain and upright torso which will also make the reps even more challenging.

Don’t let the barbell be what keeps you back from reaching your goals. When used properly it becomes an amazing training tool and can help make you stronger than ever. If you ever want more details, or have questions, never hesitate to ask for help or advice from a qualified coach or athlete.

Deadlifts; Why does my back hurt? How do I prevent it?

Major Muscles For Deadlifts

To begin talking about why your back might hurt after deadlifting and how to prevent it, it is first important to understand what is occurring when performing them.

It is safe to say that doing a single deadlift uses almost every muscle in the body, but there are some major ones that stand out that get specific attention. These are: hamstrings, glutes, spinal erectors, and your abdominals (rectus and transverse). When beginning a deadlift, in your set up you should be feeling major engagement in these muscles, and even the quads to an extent. Stand tall, keep your back flat, and at the top be sure to keep your spine neutral, not arched in an attempt push the hips through. This hinging movement pattern uses those muscles as the major movers.

What Caused The Pain?

It seems like an obvious cause right? “I rounded my back and tweaked it as I stood up”. Yes, that is a reason, but there is actually another cause for injury when deadlifting. Once you have stood up, if you do not keep your spine neutral, you will relax your core and lose tension. Losing core tension and then returning the bar to the floor is another common cause of low back injury in the deadlift because it causes the spinal erectors to over fire and strain. Of course there will always be random instances of low back injury even when keeping tension, but more often than not it is one of the two things discussed above.

Prevention, Not Rehabilitation.

Technique and controlling intensity will always be the king when it comes to prevention. Never go heavier than you should, always focus on proper movement, keep these two things together and the risk of injury goes way down. This can even be applied to maxing out, it is possible to keep your technique and keep from going too heavy when attempting maximal weight because the threshold of “too heavy” becomes when your technique breaks down to levels that can increase risk of injury, i.e, your low back rounds too much.

Outside of technique and controlling intensity, the next step to prevention is proper warm up, followed by more specific things like prehab exercises. A warm up should get your core engaged, low back engaged, glutes firing, and the hamstrings warm by being stretched and contracted. This stretch and contraction of the hamstrings should be in the form of dynamic stretching, not static stretching. Once the body temp sup and the muscles are moving, begin practicing your technique with an empty bar, then move to light weight and so on.

Third step is some specified prehab exercises. Below is just a handful, but there are plenty others.

  • Core: planks and dead bugs.
  • Hamstrings: death march, single leg RDLs, and banded hamstring curls.
  • Glutes: RDLs, glute bridges, banded walks (monster walks/X-Walks).

Some things that can be done post workout, or after injury:

  • Hip stretching, specifically couch stretch (the hip flexors/psoas attach into the low back at the spinal erectors and tend to get very tight in the event of a low back tweak. Hold for at least 1:00 per side, up to 2:00)
  • Planks, specifically on the elbows, however if that hurts then drop the knees down as well. To perform, think about pulling your elbows and knees toward each other. This will engage the abdominals and pin down your rib cage putting your spine in a neutral position.
  • Prone Press Up. This one is a life saver. Start by laying on your stomach and then post up on just your elbows with them being directly under the shoulders. In this position just try to relax and breath. Hold until your low back relaxes and then place your palms flat on the floor in front of you making a 90 degree angle in the elbow. Begin to slowly and gently press up until you feel a small amount of pain (like a 3/10). Hold for 2-3 seconds and relax back down then repeat. The goal should be that each rep, or every couple, you can push slightly further. Accumulate 20 reps, up to 30.

Why Does Technique Matter?

Why Is It Important To Have Good Technique?

Seems like a silly question right? It seems like an obvious answer too; safety. There is actually more to it than just safety. It’s obviously super important to have that be the main concern because no one wants to get hurt, be injured, and spend time not working out, but the importance of good technique goes deeper than safety and prevention of injury.

The CrossFit Open is coming soon. A key thing that allows high-level athletes to do well in the Open is their efficiency. Efficiency is the name of the game when it comes to doing well in workouts. Everyone knows that the shortest distance between two points is a straight line, as opposed to one that zigzags and changes direction multiple times before reaching its destination. Obviously, that is the most efficient option, getting straight to the destination rather than taking a detour because it takes less time and fuel/energy to do so.

So what is efficiency exactly and how does it apply to CrossFit? Efficiency is going to be the quickest way to do something that allows for the least amount of energy spent to do so. That being said, the way it applies to CrossFit is through your efficiency in movement. The more efficient your movement is the least amount of energy that needs to be spent on each rep. Increasing your efficiency in movement comes by improving your technique.

The purpose of improving technique is not just for safety sake, but also to help you become a more efficient athlete. Let’s say we’re doing “Isabel” (30 snatches for time). If you get through 15 reps with poor technique, then chances are you will have spent far more energy to do so than you would have with proper technique. How come? With poor technique, you’re going to be muscling the bar overhead, but if you were to have proper technique then you would be able to explode through the hips to “float” the bar overhead instead, saving the arms and therefore saving energy.

Focus on improving your technique — strength and heavier/harder movements will come. The highest level athletes are not just muscling barbells overhead, or going through high amounts of bar muscles up without an efficient kip swing, they have honed in their technique to get them to where they are. The better your technique, the more efficient you will become. The more efficient you become, the better your workouts will be. The better your workouts get, the better you will get.

Steps You Can Take To Improve Technique

  1. Reduce the weight.
  2. Practice the basics.
  3. Drill a movement for 5-10 minutes after class.
  4. Take a video of yourself and it watch in slo-mo to find things to fix.
  5. Ask a coach for help/listen to your coach.

Concentric vs. Eccentric

Concentric vs. Eccentric.

Simply put, concentric is the contraction of the muscle, while eccentric is the “relaxing” of the muscle. For example, when you stand up with a deadlift you are in the concentric phase of the movement, and when you guide it back down to place it on the floor you are in the eccentric phase.

Now that the simple definition is out of the way, let us get into the nitty gritty of what makes them different.


Lets talk in terms of a bicep curl. Once you have the dumbbell all the way up to the shoulder, its time for the eccentric portion of the movement. The eccentric phase is actually the part that makes you the most sore. What is happening is holding the contraction of the muscle while also controlling the dumbbell back down, so you’re stretching the bicep while simultaneously flexing it.

Think of a rubber band, its job it to continuously “contract” and stay together, but if you stretch it out repeatedly then it wears out over time. Well your muscle is the band, your “wearing out” is the eccentric movement which leads to soreness, and the “over time” is your workout.


If getting sore means getting bigger, stronger muscles, then what is the purpose of having a focus on muscle contraction, or the concentric portion of a movement? This is where you get fast, explosive, and increase power. Lets use a box jump for our example. There really isn’t much of an eccentric phase to a box jump right? Its all concentric, a fast and aggressive contraction of the muscles that get you to jump up onto the box. Another example is a deadlift, just a single deadlift, stand up the weight and then drop it, boom, concentric movement because you aren’t lowering the bar back to the floor.

Concentric & Eccentric

Here is something you can think about for your next workout. Lets use deadlifts as the example and say that the workout has 50 of them at one time. 50 deadlifts is a fair amount, especially all at once right? There is always the debate of “do I touch and go, or do fast singles?” For some, touch and go could be the answer, but for many it could be the hair that breaks the camels back which would slow them way down because it would fatigue them too much. The fatigue would be due to the eccentric portion of doing touch and go more than the concentric portion of just picking up and dropping each rep from the top; quick singles.

Can you hold onto touch and go? Or should you work those quick singles?

Grind Workout vs. Threshold Workout

Grind vs. Threshold.

Whats the difference? Don’t they both hurt?

Yes, both hurt, and they do have similarities, but today we will talk about how they differ from one another. To help me do so, I’m going to use two workouts done recently that were very similar, yet meant to be two different stimuluses.

On Friday (12/17/2020) we had a workout that consisted of Wall Walks, heavy Dumbbell Snatches, and Toes to Bar. Just a couple days later on Monday (12/20/2021) we did something similar with light-moderate Dumbbell Snatches, Toes to Bar, and Rowing. Friday was a 16:00 AMRAP, Monday was a 20:00 AMRAP.

Really similar right? Practically the same?

Yes, very similar as far as the movements are concerned, but quite different in stimulus. Friday we had a Grind workout type.

Grind is meant to be heavy. The Dumbbell Snatches were meant to be at a weight that forced you to slow down and focus in on each rep, not just grip and rip. That combined with the tougher gymnastic movement of Wall Walks made for a more methodical paced workout, forcing more rest time so that you can do the tougher movement/heavier weight.

Monday we had a Threshold workout type.

Threshold is not necessarily meant to be heavy. The Dumbbell Snatches were supposed to be at a lighter weight than Friday which should have allowed for Touch’n’Go reps; less thinking, more doing. In a Threshold workout we are working at, or right below, our work/lactic acid threshold. Our work threshold is a pace that allows us to challenge ourselves, but remain consistent throughout the entirety of the workout; nothing should be so heavy as to slow us down, hence the lighter weight.

How are they similar? How are they different?

Both workout types will challenge you, and increase your heart rateGrind will increase your heart rate during the heavier lifts, but force longer rest between reps/movements allowing the heart rate to come down. Threshold will keep the heart rate up for a longer, consistent, time duration. So rather than a spike and drop, its more consistent across the workout.

Grind workouts will make you stronger when the stimulus is followed correctly. Threshold workouts will increase your work/lactic acid threshold (how consistently you can workout without needing rest) if the stimulus is followed correctly. Both workouts are crazy effective, but have different benefits. So while sometimes a workout might look the same, the stimulus will have an intentional difference.

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.


Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.


Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.


Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.


At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.


Lets get an example of a workout that would have three different variations for each of the tracks, shall we?



Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.


The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?

Weekly WODs: 


Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00


Sit Ups


Slam Balls/Plate Ground to Overhead


10m Shuttle Run


Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets


Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap


Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters


Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups


Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls