general warm up (10 minutes) Adex club 2 hand front swings x 30 reps Adex club 2 hand side swings x 15/15 reps push ups x 30 reps jumping jacks x 50 reps mountain climbers x 50 reps specific warm up (5 minutes) Strongman medley >>log “ground-to-overhead”/keg carry/weight plate row set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD)”
Tag Archives: the Cave
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell figure 8’s x 50 reps jumping jacks x 40 reps Adex club barbarian pull overs x 30 reps resistance band suitcase deadlifts x 20 reps specific warm up (5 minutes) deadlifts set up and light reps strength (20 minutes) deadlifts x 8/8/8/8 reps conditioning/accessory work (2 rounds) weighted calfContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps Adex club lateral pull overs x 10/10 reps Adex mace “10-to-2” x 20 competition reps rear walking lunges x 100 feet elevated pike push ups x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) benchContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell swings x 50 reps rotation push ups x 30 reps dips x 10 reps recline rows x 15 reps specific warm up (5 minutes) keg squats/weighted pull ups set up and light reps strength (4 rounds) keg squats x 7 reps followed immediately by weighted pull ups x 3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 20 reps Adex club halos x 10/10 reps strict hanging leg lifts x 10 reps Adex mace grave diggers x 10/10 reps resistance band Sumo high pulls x 20 reps specific warm up (5 minutes) tire flips & keg squats set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Americanas x 30/30 reps Adex club inside mills Adex mace alternating barbarian lunges x 20 reps Adex mace “10-to-2” x 20 reps Note–use competition counting method specific warm up (5 minutes) Grinder Kord complex set up and practice strength (2 rounds) Grinder Kord complex– one round =10 reps of eachContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) weight plate orbits x 30 reps weight plate strict front raises x 15 reps dumbbell pull overs x 15 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) rack pull set up and light reps strength (20 minutes) heavy rack pulls x 2/2/2/2/2/2 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”
“But we’ve never done it that way before”
During the early days of CrossFit there was no company called Rogue. I remember Bill Henniger had an idea for that equipment company he was discussing on the old CF message board. Today, Rogue is known all over the world. Was he just lucky? Not at all, he saw a need and had a great idea on how toContinue reading ““But we’ve never done it that way before””
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps kettlebell swings x 50 reps Adex club pull overs x 25 reps elevated push ups x 15 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 3/3/3/3/3 reps conditioning/accessory work (3 rounds) Ahrens press xContinue reading “Cave Strong-training of the day (TOD)”
Unofficial mace & club competition at the Cave on June 24
First time doing three minutes of “10-to-2” with my Adex mace As part of our “Steel drums, steel clubs, & maces” summer party we will hold an unofficial competition with our Adex maces & clubs. There will be two events, one with each type of implement. Keep practicing! This will help everyone work up aContinue reading “Unofficial mace & club competition at the Cave on June 24”
The Cave 