A1) 3×5 Bench Press @ 75% – rest 60 sec.
A2) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO
B) Death by Burpee:
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
C) 3×15 partner medball sit-ups
7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
then…
4 rounds for total working time:
– 400m run AFAP
– 12 C2B pull-ups
rest 1 min the first round, 2 min the second round, 3 after the third.
Front Squats
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.
or find your 1RM if you haven’t yet.
then…
For time:
– 9 Thrusters (115/75)
– 18 KBS (53/35)
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
ECDF is proud to offer a variety of specialty classes outside of our regular class schedule.
Meet the Girls – Infographic designed by our very own Kelsea Everett! We took all 21 of CrossFit’s “Girls” benchmark workouts and categorized them in four groups. Group 1) Bodyweight Only – Pull-ups, Push-ups, Sit-ups, Running, Air Squats, Handstand Push-ups and Double-unders Group 2) Bodyweight & Lifting (no-barbell) – These include a combination of box jumps, wall balls, and kettlebells along with the bodyweight movements mentioned in the 1st group. Group 3) Bodyweight & Barbell – Mixture of bodyweight and gymnastics movements combined with barbell movements. And finally, Group 4) Barbell-Only or “The Heavies” – Benchmark wods with only barbell movements. Interested? Read on and feel free to share on your blog or website (see embed code at the bottom). High-resolution poster size in the works!
POSTER UPDATE (5/23) – Thanks for your patience everyone! The poster file is now available here: https://eastdallascrossfit.com/blog/meet-the-girls-benchmark-workouts-free-crossfit-poster/
Embed This Image On Your Site (copy code below):
“Lynne”
Five rounds for max reps of:
– Body weight bench press
– Pull-ups
*rest 3 min
then…
500 m row for time.
Build to a 1RM Front Squat in 12 min
then…
3 rounds for time:
– 400m run
– 15 ring dips
– 20 weighted overhead lunges (45/25)
*rest 1 min
Airrosti will be here this Saturday, February 23rd, to put on a FREE foam rolling clinic starting at 11am. Get in a workout at the regular 10am time then join just for some much needed mobility work. We should have enough foam rollers but bring yours just in case.
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T-shirt sign up ends this Friday. Write your name and size down on the list at the gym. Women’s sizes are available. Please have $20 ready upon sign-up in the form of check or cash. If you can’t make it in by then, email me and I will reserve a shirt order for you.
