5 Sets

3 Press
3 Push Press
3 Jerk

2 Rounds

1 Min Max Push Press
2 Min Max Air Squats
3 Min Max Double Unders
Rest 2 Minutes

Coaches Notes

For the barbell complex, all movements are performed consecutively without the bar touching the floor or being re-racked. The goal is to achieve a max weight. For most, the difficult lift will be the press. Focus on completing the first three reps quickly and with good form to avoid over taxing the shoulders early. It is easy to push the bar away from the shoulders, creating a much harder bar path. Focus on driving the bar towards the nose to keep the bar close and moving vertically. The best breathing technique for multiple overhead movements is to breathe out and back in while the bar is stable and locked out over head. Hold your breath as you lower the barbell and immediately begin the next rep.

As quickly as possible:

50 Front Squats
1 Mile Run
100 Kettlebell Swings
50 Burpees

You may break up and order the movements in whichever way you prefer.

Coaches Notes

This workout will be a quad burner. Spend an extra amount of time rolling out the legs. Grab a lacrosse ball and really work into the areas right above the knee. My recommendation is to use the Kettlebell Swings to break up the more quad dominate movements like Front Squats and Burpees. Every time you feel your quads burning up, switch off and do some swings.

As many reps as possible in 5 minutes

5 Power Cleans
10 Dips
Rest 3 minutes

AMRAP in 5 minutes

5 Power Cleans
15 Situps
Rest 3 minutes

AMRAP in 5 minutes

5 Power Cleans
20 Double Unders

Coaches Notes

If technique and form are sound, increase weight on power clean after each rest period. Remember to focus on driving the elbows up and to the sides as you pull under and around the bar. A common form error on power cleans is receiving the bar low on the shoulder. This puts extra strain on the back and wrists as the bar is too far forward. Focus on racking the bar so that it makes contact with the neck every time.

“Diane”

21-15-9
Deadlift (225#/155#)
Handstand Pushups

Coaches Notes

Diane was the first individual workout in the CrossFit Regional event this year. If you haven’t been following, check out games.crossfit.com for coverage. Each week a handful of other regions host the event. The top men and women from each region will compete in the CrossFit Games. This past weekend Chris Spealler, a long time CrossFit favorite, made an amazing comeback to qualify. He set a record for this workout with a time of 1:52. Check it out below:

As quickly as possible:

800m Run
50 Box Jumps
40 Pull ups
30 Toes to bar
20 Thrusters (135#/95#)
10 Burpee Box Jumps

Coaches Notes

Don’t forget about the Beach Ellum party this coming Saturday! Check out the event on Facebook and let us know you will be there. I heard there will be girls in swimsuits and guys with their shirts off. So really not much different than what you see daily at the gym, but come anyway!

Big smiles, and Koy tweeting