Cave Strong-training of the day (TOD) #794

general warmup (15 minutes)

resistance band pull a parts x 100 reps

resistance band suitcase deadlifts** x 20 reps

**Note: put the band under a 45lb plate

kettlebell figure 8’s to hold x 20 reps

Sanddune jumps x 10 reps

flutter kicks x 150 reps

Burgener drills

specific warmup (5 minutes)

squat cleans set up and ligh practice

strength (20 minutes)

squat cleans x 5 reps x 5 sets

conditioning/accessory work (1 round)

sandbag good mornings x 20 reps

kettlebell high pulls x 10/10 reps

kettlebell goblet squats x 20 reps

Cave Strong-training of the day (TOD) #793

general warmup (15 minutes)

resistance band vertical pull a parts x 30 reps

plank walk ups x 20 reps

45 to 90 degree leg lifts x 20 reps

side shuffles x 200 feet

specific warmup (5 minutes)

gallows pull ups challenge practice

strength (20 minutes)

gallows pullup challenge=max reps of strict pullups/chinups

Note: each set must be done on a different implement

no conditioning/accessory work today

Cave Strong-training of the day (TOD) #792

general warmup (15 minutes)

rotation pushups x 20 reps

Zercher sandbag split squats x 12/12 reps

traveling broad jumps x 100 feet

resistance band diagonal pull a parts x 25/25 reps

dumbbell hang power snatches x 10/10 reps

specific warmup (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 4 sets

conditioning/accessory work (1 round)

resistance band good mornings x 20 reps

resistance band hamstring curls x 30 reps

leg extensions x 15 reps

recap of Saturday’s Strongman competition at CrossFit Havoc-part 1

The guy in the bottom video just came as a spectator and ended up getting a PR.

Good work Trevor!

Cave Strong-training of the day (TOD) #791

general warmup (15 minutes)

kettlebell swings x 30 reps

kettlebell swing, catch & squat x 15 reps

kettlebell Turkish get ups x 3/3 reps

recline rope rows x 12/12 reps

Sanddune jumps x 10 reps

alternating sandbag shouldering x 20 rep

specific warmup (5 minutes)

barbell rows set up and light practice

find a weight you can do 10 good reps with

strength (20 minutes)

one cluster set = {barbell rows x 5 reps + rest x 15 seconds} x 5

conditioning/accessory work (2 rounds)

diamond pushups x 20 reps

Grinder Kord recline rows x 30 reps

Bud Jeffries never ceased to amaze me

Bud kind of reminded me of Paul anderson.

Both were insanely strong country boys.

https://youtu.be/k9S2aSJy4Is

Cave Strong-training of the day (TOD) #790

general warmup (15 minutes)

Sanddune power steps x 50 reps

Sanddune squats x 15 reps

kettlebell figure 8’s to hold x 25 reps

elevated pushups x 15 reps

resistance band archer pulls x 20/20 reps

specific warmup (5 minutes)

sled push set up and light practice

strength (20 minutes)

sled push x 200 feet x 4 rounds

conditioning/accessory work (1 round)

leg extensions x 20 reps

resistance band hamsting curls x 40 reps

tough rope finisher

Watch it all the way to the end to see the coolest part.

Cave Strong-training of the day (TOD) #789

general warmup (15 minutes)

rear bear crawls x 50 feet

bear crawls x 50 feet

kettlebell press x 10/10 reps

alternating dumbbell curls x 20 reps

pause supermans x 15 reps

specific warmup (5 minutes)

Zercher axle squats set up and light practice

strength (20 minutes)

Zercher axle squats x 3 reps x 8 sets

conditioning/accessory work (1 round)

double kettlebell rack walk x 100 feet

Zottman curls x 10 reps

neutral grip pullups x 10 reps

Cave Strong-training of the day (TOD) #788

general warmup (15 minutes)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

Power Wheel rollouts x 12 reps

1 legged hops x 100 feet

windshield wipers x 20 reps

specific warmup (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Neuro Grip pushups x 10 reps

recline rope rows x 10/10 reps

WE STAND WITH UKRAINE!