Tune In

Please tune in and watch the GRID on NBC sports network.  This idea/league is incredible and the more people that watch the better it is for the league.  The semifinal match between the Fire and the Rise is incredible, if you don't what happened don't check the scoreboard, watch it as if it were live!  Tivo/DVR works too!

Workout:

Workout:

5 x 10 Deadlift - work up to a heavy set of 10, not touch and go
3 x ME Bodyweight Jerk

Demanding

When it comes to flexibility, the one-arm dumbbell overhead squat is one of the most demanding movements we do in Crossfit.  Here is Dr. J. making a great effort to stay in a good position during that challenging movement.  Can you think of another movement we do in Crossfit that is more difficult to get in a good position?

Workout:

15 minutes skill work on muscle up or ring dips

10 minute AMRAP:
7 pull ups
10 single-arm dumbbell overhead squat 
100 meter row
- Rest 3 minutes -
10 minute AMRAP:
12 DB Snatches
100 meter run

Composure

Rowena gather and composes herself before back squatting, while Doug and Shana prep for their front squat.

Workout:

12 2-minute rounds with a partner:
Each round begins with a 250 meter row and 5 burpee buy-in performed by one partner.  The other partner then completes as many reps of bench press and shoulder press (25/40 DBs) as possible for the remainder of the round.  They score the lowest number of reps of the two movements (ideally completing the same number of reps of both). Partners switch roles and begin the next round immediately at the end of the previous round. Rounds 3 and 4 are done the same way except they do front and back squats (65/95) for their reps.  Teams alternate each doing a round of the bench press/shoulder press and front/back squat until all 12 rounds are completed. Score is total reps completed as a team.

Volume And Weight

Two fit girls facing off during a very challenging workout.  A lot of times you'll get the volume without the weight or the weight without the volume, usually there's a trade-off (which makes total sense).  But today you had both, which provided for an incredibly difficult task.

Workout:

400 meter run
50 Deadlift 135/95lb
30 Front Squat
20 Hang Power Clean
10 Shoulder To Overhead
200 meter run
45 Pull Ups
200 meter run
10 Shoulder to Overhead
20 Hang Power Clean
30 Front Squat
50 Deadlift
400 meter run