Megan
This week’s conditioning workouts are all named after some local sweet spots nearby and in our neighborhood.
CONDITIONING for Monday 9/21/2020
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3 rounds for max total reps
1:00 rocket launchers
1:00 shoulder-to-overhead
1:00 high pull
1:00 pogo burpee
1:00 devil’s press
1:00 rest
Post score to comments!
READ: Tommy’s Takeaways: The Live Five – Morning Chalk Up
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Some notes:
YOGA for Sunday 9/21/2020
CONDITIONING for Saturday 9/19/2020
High-Intensity Interval Training!
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CONDITIONING for Friday 9/18/2020
MR. BLONDE
AMRAP in 12:00
24 alternating lunges
12 hand-release pushups
For an added challenge add some sort of load to both of the movements. Post score to comments!
READ: Show Signs of Encouragement – CrossFit
WATCH:
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David
CONDITIONING for Thursday 9/17/2020
MR. BROWN
every 5:00 do
400m run -or- 2:00 of jump rope/toe taps
15 thrusters
15 burpees
Move as fast as possible. Rest for the remainder of the 5:00 then repeat for a total of 5 rounds. Post results to comments!
IN-GYM STRENGTH
bench press, power cleans + front squats, 1000m row for time (just the like the 2020 CrossFit Games athletes!)
READ: How to Watch Stage 1 of the 2020 Reebok CrossFit Games – CrossFit
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Kelsi
We have another Kettlebell Class tomorrow at 7am if you want to join! Only equipment required is a single-hand implement: a kettlebell, a dumbbell, or a bag filled securely with some sort of load! Email us for meeting details
CONDITIONING for Wednesday 9/16
MR. ORANGE
AMRAP in 20:00
15 kettlebell swings
10 v-ups
5 pogo burpees
Skills prep and workout timer below. Post score to comments.
READ: Run Sheets and Counting Attempts – Weightlifting House
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CONDITIONING for Tuesday 9/15/2020
MR. WHITE
6 rounds for max total reps:
1:00 double unders (substitute with toe taps)
1:00 thruster
1:00 burpee over object
1:00 rest
Post score to comments!
READ: Make Every Calorie Count: Functional Movements – CrossFit
WATCH:
The athletes from our Weightlifting Meet yesterday
CONDITIONING for Monday 9/14/2020
O-REN ISHII
for time:
40 sumo deadlift high pulls
40 goblet squats
40 snatches
40 goblet squats
You do not have to alternate arms when snatching. Sets of 5-10/side work best. Post times to comments!
READ: The Dukes of Oxy: How a Band of Teen Wrestlers Built a Smuggling Empire – Rolling Stone
WATCH: the O-REN ISHII workout prep video
Due to Seattle’s air quality not being so great we’re going to pull back on the Miles With Miles workout today. Instead we’re going to pull out one of the workouts from the Spring when the skies were blue.
CONDITIONING for Sunday 9/13/2020
SKIM
a. 5 mins Variety of Squatting
b. Banded Pull Aparts
c. 3 x 8-12 (per side)
1/2 Kneeling 1 arm Db Press
rest 30s/rest 1min between sets
+
3 x 8-12 (per side)
Single arm Db Overhead Squats
rest 30s/rest 1min between sets
+
3 x 8-12 (per side)
Single arm Db Snatch
rest 1min between sets
CONDITIONING for Saturday 9/12/2020
HIIT with Team Mots!
Continuously working for 4 minutes:
20 sit-ups
10 burpees
20 lunges/leg
10 burpees
20 dips
10 burpees
Rest 90 seconds after the 4 minutes are up. Complete 4 total rounds!
READ: Capitol Hill Seattle Air Quality Index – IQAirVisual
WATCH:
