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!
READ: Dirt and Corn? Test Reveals Hidden Coffee Ingredients – Live Science
WATCH:
The medicine ball clean volume has been paying off- we’re seeing better speed in the turnover with the snatch and clean & jerk.
It’s also the conditioning equivalent to wall ball and since not all stations have a wall ball option, this will have to do for now.
CONDITIONING for Wednesday 2/17/2021
READ: Did We Get Duped Into Cooking with Gas? – The Verge
WATCH: We’re doing jerks in class tomorrow!
Power the kettlebell swings through your legs locking and butt squeezing under.
You should look like this: good posture and low shoulders at the top of your swing.
IN-GYM WORKOUT for Tuesday 2/16/2021
a. Warmup
2 rounds of
2:00 row
2:00 burpee complex (pushup + bottom-only-burpee + burpee)
2:00 slam ball + pogo hop
2:00 inchworm + scorpion + pushup
then BURGENER WARMUP. 3-5 reps of each:
Down & FINISH
Elbows High & Outside (High Pull)
Muscle Snatch (Turnover)
Snatch Landing
Hang Power Snatch
b. Strength
EMOMx5 do 1-2-1 pullups, as strict as possible
EMOM x 15 do a power snatch + snatch
*Challenge?*
Add 2 pause OHS at the end of each set.
c. Conditioning
AMRAP in 20:00
20 kb swings
10 kb push press (s2o)
5 pullups
Post results to your journal or post to comments!
READ: 50 Black-Owned Home & Kitchen Brands We Love – Kitchn
WATCH:
CONDITIONING for President’s Day, Monday 2/15/2021
READ: How Random People Have Managed to Get Leftover Coronavirus Vaccines – Vox
WATCH: 10k kettlebell swings in a month worth it?
Join us at 10am on Zoom for Yoga with IVAN.MVMT! Login to PushPress for Mtg details.
Otherwise try this workout:
CONDITIONING for Sunday 2/14/2021
CONDITIONING for Saturday 2/13/2021
Remember that hydration is that much more important for either temperature extreme: tons of importance is skewed towards sunny heat, but let’s remember that frigid cold also requires you to stay hydrated throughout the day. Cramming 20oz of water in the matter of seconds means nothing, especially if you’re comprised of 50% coffee like myself.
If you struggle staying hydrated try drinking 8oz+ of water every hour on the hour. It’ll make you a little more active by making you visit the bathroom more often, keeping you warm.
Stay safe and warm this weekend!
CONDITIONING for Friday 2/12/2021
READ: The Science Behind Miracles – Outside Online
WATCH:
I hope you’re loving all the slam ball work!
IN-GYM WORKOUT for Thursday 2/11/2021
a. Warmup
1:00 stations. Move consistently throughout.
– Burpee complex (pushup + bottom-only burpee + burpee)
– Slam ball
– Pogo hop (single? multiple? variable?)
– Cossack squats (stand up b/t or stay low?)
– Med ball clean (quickness in reception)
– Plank pull over (use MB)
b. Strength
EMOM 5 (1-2-1) pullups
Establish a heavy 5-rep front squat in 12:00
*Challenge* Take the barbell from the ground?
c. MetCon
AMRAP in 9:00
18 shoulder-to-overhead
15 hang power clean
12 front squats
9 thrusters
Rest 3:00 then
AMRAP in 8:00
7 T-pushups
6 pullups
5 jumping squats
4 box jump overs
Use a Hyperlite/15/20kg barbell. Post score to blog comments or your journal.
READ: Tim Cook Pivots to Fitness – Outside Online
WATCH:
CONDITIONING for Wednesday 2/10/2021
READ: Why Was It Easier to Be Skinny in the 1980s? – The Atlantic
WATCH:
