IN-GYM TRAINING for Saturday 2/27/2021

Every 2:00 x 3 sets do 1-2-3-2-1 pullups

Deadlifts w/ Z-presses

(CGO 17.4)
AMRAP in 13:00
55 deadlifts
55 med ball cleans, 10/14/20lbs
55 calorie row

Post time to journal!


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This particular weight rack lives in Lane 6 alongside the Power Rack. Please use the right side with calibrated Rogue Fitness plates for powerlifts only (squats, bench, presses, deadlifts and accessories) and the left side with Eleiko competition discs for olympic weightlifting only. We consider these our premium competition plates so they should only be used with staff approval or in personal training.

And as always, put your equipment back in the order in which you found it.

CONDITIONING for Friday 2/26/2021

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The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.

This shape allows our bodies to be efficient pillars at bearing weight during our exercises.

IN-GYM WORKOUT for Thursday 2/25/2021

a. Warmup

Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups

then 3-5 trainer-led reps of the BURGENER WARMUP.

b. Strength

  • Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
  • EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?

c. Conditioning

(CGO 17.1)

for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”

This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!

READ: Why Our Food Needs to Use Less Water – BBC

Elbows “high and outside” is a powerful posterior exercise that develops strength in the biceps tendon, the biceps, all parts of the deltoids (shoulder caps), and the traps. This helps undo “tech neck”, but also helps develop better strength and coordination in the olympic lifts.

Commonly used in body building the high-pull, or upright row, can develop hypertrophy in the yoke area, keeping it strong and healthy. It’s also good for our athletes as that’s the place you rack a barbell for a back squat- the more meat for cushion, the better!

CONDITIONING for Wednesday 2/24/2021

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In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC

On March 1st we’ll begin our new SKILLS class, where athletes can refine their technique and practice in our basic barbell lifts. These will occur on Mondays, Wednesdays, and Fridays at 8am, 11am, and 4pm where they will rotate skills every two weeks.

This will also be our new On-Ramp development course for newer athletes after their initial personal training session.

CONDITIONING for Monday 2/22/2021


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WATCH: Unlike previous years, we will not be running any events for The Open this year. That said we’ll be programming the events for the Saturday classes. More details to come next week!


Zoom Yoga with IVAN.MVMT is at 10am. Details on PushPress when you RSVP for the class!

CONDITIONING for Sunday 2/21/2021

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High Intensity Interval Training for Saturday 2/20/2021

Premiering at 10am PST

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For our purposes the most solid bottom position for the pushup and the burpee has the hand flat and the forearm vertical from any angle. This puts the stress primarily in the chest, with some loading in the front deltoid and triceps.

Further reading: Shoulder Muscles: Part 1: Anterior Musculature by CrossFit

CONDITIONING for Friday 2/19/2021


Front lunges for days

IN-GYM WORKOUT for Thursday 2/18/2021

a. Warmup

3:00 row
3:00 burpee Complex
3:00 slam ball + pogo hop
3:00 inchworm + scorpion + pushup

then BURGENER WARMUP. 3-5 reps of each:
– Down & FINISH
– Elbows High & Outside
– Muscle Snatch
– Snatch Landing
– Hang Power Snatch

b. Strength

EMOMx6 do 1-2-1 pullups

Every :90 complete 3 front squats + 1 jerk (Challenge? Pull barbell from ground)

c. Conditioning

5 rounds for time:
20 hang cleans
20 front lunges
20 push press
20 situps

This is a high volume barbell workout so preference is Hyperlite/20/30kg for novice/intermediate/advanced respectively. Situp is BW. Alternatively you could use a single DB/KB and simply do 10/side.

Post time to your journal or comments!

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