Created In The lab
Created In The lab
Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete.
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Episodes
Tuesday February 2nd 02.02.2021 3:12
Hang snatch from below knee skill development 5 RFT 5 hang squat snatches (115/75) 10 box jump overs (30/24) 15 pull ups
Monday February 1st 01.02.2021 2:56
Pause front squat 2RM, 4 RFT 12 push presses (95/65) 16 back rack lunges 50 double unders
Friday January 29th 29.01.2021 2:17
Front squat 5x5 75%, 50 bar facing burpees, then 4 rounds 10 overhead squat (95/65) 15 chest to bar pull ups, then 400m run
Thursday January 28th 28.01.2021 2:19
Pause Clean 2” skill development. 12/10/8/6/4/2 sandbag cleans 20/15, 18/13, 16/12, 14/10, 12/9, 10/8 assault bike calories
Wednesday January 27th 27.01.2021 2:17
Push jerk 3RM, 20 min amrap 4 handstand push ups, 8 toes to bar, 12 Dumb Bell hang clean and jerk (50/35)
Tuesday January 26th 26.01.2021 2:21
Pause Snatch 2” skill development. 10 RFT 9 thrusters (95/65) 35 double unders
Monday January 25th 25.01.2021 2:32
Front Squat 3RM, 4 RFT 10 power cleans (165/115) 50 sit ups 25 wall balls (20/14)
Friday January 22nd 22.01.2021 2:19
Back squat dynamic effort 8x2 85%, 15 min amrap toes to bar, 35 double unders, deadlifts (225/155). Rep scheme for toes to bar and deadlift 4,8,12,16,20...
Thursday January 21st 21.01.2021 2:03
Squat snatch skill development, 4 RFT 400m run, 15 overhead squats(95/65), 15/11 calorie bike
Wednesday January 20th 20.01.2021 2:18
Push Press 1RM, 15 HSPU 30 DB overhead lunge (50/35) 9 kb SDHP, 12 HSPU 30 foot overhead DB lunge 13 SDHP 9 HSPU 30 foot overhead lunge 15 KB SDHP
Tuesday January 19th 19.01.2021 2:50
Power clean skill development. 5 RFT 5 power cleans (185/125), 10 chest to bar pull ups, 15 box step ups (24/20”) (50/35#)
Friday January 15th 15.01.2021 1:59
Back squat dynamic effort 7x3 80%, 4 rounds every 4 minutes complete 15/12 calorie bike, 8 push presses (115/75) 4 bar muscle ups
Thursday January 14th 14.01.2021 2:04
Hang snatch skill development. 6 min amrap 20 OH lunges 50m farmers carry 20 sit ups, 6 min amrap 15 hang power snatch 50m farmers carry, 20 sit ups 6 min amrap 10 squat snatch 50m farmers carry 20 sit ups
Wednesday January 13th 13.01.2021 1:58
Pause push press 2 RM, 5 RFT 4 power cleans (185/125) 7 handstand push ups, 11 box jumps (30/24)
Tuesday January 12th 12.01.2021 2:33
Hang clean skill development. 30 RFT 5 wall balls, 3 toes to bar, 1 deadlift (315/205)
Monday January 11th 11.01.2021 2:47
Pause Back squat 2RM, 4 RFT 15 thrusters (95/65), 12 bar facing burpees, 400m run
Friday January 8th 08.01.2021 2:01
Back Squat 5x5 75%, 10 minute amrap 10 shoulder to overhead (135/95) 10 DB step ups (50/35) (24/20”) rest 2 minutes 10 minute amrap 10 HSPU, 10 front squats (135/95)
Thursday January 7th 07.01.2021 1:56
Power clean skill development, 4 RFt 10 power cleans (155/105), 20 box jump overs (24/20), 30 sit ups
Wednesday January 6th 06.01.2021 1:46
Push Press 3RM, 30/23 calorie bike, then 4 rounds 16 dB alternating snatches 12 chest to bar pull ups, then 20/15 calorie bike
Tuesday January 5th 05.01.2021 2:14
Power snatch skill development, 5 RFT 15 power snatches (75/55),12 toes to bar, 9 bar facing burpees
Monday January 4th 04.01.2021 2:30
Back squat 3RM, 3 RFT 15 deadlifts (225/155), 30 wall balls, 60 double unders
Thursday December 31st 31.12.2020 2:34
50 calorie bike, 50 toes to bar, 40 box jump overs (24/20), 40 pull ups, 30 wall balls, 30 bar facing burpees, 20 hang power cleans (155/105), 20 GHD sit ups, 10 shoulder to overhead, 10 bar muscle ups.
Wednesday December 30th 30.12.2020 2:24
Clean 1 rep max, Isabel 30 snatches for time (135/95)
Tuesday December 29th 29.12.2020 2:00
Deficit hand stand push up 7 x 1 increasing height. 20 min amrap 5 handstand push ups, 10 weighted step ups, 15 weighted sit ups
Monday December 28th 28.12.2020 2:21
Snatch 1RM,5 RFT 10 overhead squats 95/65 200m run 10 C2B pull ups
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