Chipper

Near Miss

8×3 back squat. Select a weight around 85% 1RM and stick with it throughout. For time: 400m Run 40 KB swings (53/40) 40 sit ups 40 push ups 400m Run BUT MAKE SURE YOU GO BELOW PARALLEL FOR BETTER TRAINING EFFECT PLUS ITS A LOT HARDER ! FRONT SQUAT, BACK SQUAT, OVERHEAD SQUAT AND DEAD […]

CF Open Workout 17.4

CrossFit Games Open WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *Movement varies by division

Posterized

Every 2 minutes for 20 minutes: 1 Deadlift + 1 squat clean Build across the 10 sets. For time: 10 power cleans (185/125) 20 pull-ups 30 wall ball (20/14) 400m run 30 wall ball 20 pull-ups 10 power cleans

Split

5 sets of: Bench press x 5 Rest 60 seconds 8 elevated ring rows Rest 60 sec For time: 10 S2OH (155/110) 50 double unders 8 S2OH 40 Double unders 6 S2OH 30 double unders 4 S2OH 20 double unders 2 S2OH 10 double unders Core: coaches choice

Hop Scotch

Warm up: 4 sets of 60 sec max wall ball (20/14) Rest 60 For time: 9 squat snatch (135/95) 30 T2B 6 squat snatch 20 T2B 3 squat snatch 10 T2B Core: Coaches choice

ACF’s 12 Days of Christmas

Come out and enjoy the 12 days of Christmas with Atomic!  This workout is originally put together by our awesome programmer, Ramrod, and amazing coach, Teach!  This is our 9th year.  Be sure to give ACF credit, thank you! “ACF’s 12 Days of Christmas” 1 – 200m run 2 – muscle ups ( 1 rope […]