While the normal standard for the pullup is ‘chin higher than hands’, it’s better to train chest-to-bar to build a better strength and stamina buffer.

This will be all too important when we get to MURPH in May.

IN-GYM WORKOUT for Saturday 4/17/2021

LYNNE

5 rounds for max total reps
Max-rep bench press, .7BW/BW
Max-rep pullups

Each round should be scored in your journal. Post total bench press reps/total pullups.

READ: Regular Exercise May Help Protect Against Severe Covid – NY Times
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IN-GYM WORKOUT for Friday 4/16/2021

Warm Up

– Row 1:00 at each stroke rate: 16/24/32/24/16. It’s not about moving slower, it’s about resting between strokes longer.
– Dislocates to wait for rest of the group
– Junk Yard Dog warmup
– 50 slam ball or pullups or hang squat clean with MB

MetCon

70 strict presses for time
– 15/30/45kg
– every break do 5 burpees-over-bar

Once completed move immediately into 10 sets of 10 reps of perfectly-vertical kettlebell swings

Post TIME to whiteboard.

READ: Your Burnout Is Unique. Your Recovery Will Be, Too. – HBR
WATCH:

Both the pushup and the burpee require the torso to make contract with ground at the “bottom” of the exercise.

CONDITIONING for Thursday 4/15/2021

HELA

MAX REPS in 10:00​
30 plate hops
20 Russian twists
10 ground-to-overhead

Rest 2-3 minutes and repeat if you need more volume, otherwise follow along with the cool down stretches. Post score to comments/journal!

READ: “I Do Not Trust People in the Same Way and I Don’t Think I Ever Will Again” – SLATE
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Shoulders stay forward of the barbell until the bar reaches mid-thigh!

IN-GYM WORKOUT for Wednesday 4/14/2021

Preparation

Row 1:00 at each of the following stroke rates (for a total of 4 minutes): 18, 24, 30, 36

then Junk Yard Dog warmup followed by 50 slam ball or pullups or hang clean with medicine ball

MetCon

AMRAP in 10:00
10 pullups
20 pushups
30 slam ball

rest then

AMRAP in 10:00
10 snatch, 15/24/35kg
20 pogo burpees

Post both scores (total reps) to whiteboard.

READ: An Aging Face and Why It Doesn’t Matter – TIME
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CONDITIONING for Tuesday 4/13/2021

CONFRONTATION

every minute on the minute for 21 minutes​
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings

Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!

READ:
WATCH:

IN-GYM WORKOUT for Monday 4/12/2021

Rowing 1:00 at each stroke rate: 18, 24, 30, 36 then Junk Yard Dog followed by 50 slam ball for time

every minute on the minute for 20 minutes:
a. 15 bell ball
b. max calorie row

then

for time:
40 front squats, 30/50/70+kg
40 handstand/hand-release pushups

Post time to whiteboard and journal!

Follow-Along Kettlebell Workout premieres at 6pm!

READ: Fauci Reveals Which Activities He Will and Won’t Do Now That He’s Vaccinated – INSIDER
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Kettlebell Class for Monday 4/12/2021

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021

then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.

Pls send good vibes for Zheng as she made it to the Quarterfinals of the 2021 CrossFit Games! On Thursday five more events were release and she has to complete all of them in the online competition this weekend.

IN-GYM WORKOUT for Saturday 4/10/2021

Prep

Jumping jacks
Long lunge + twist
Lateral lunge
Chris Farley
Straddle Inch Worm + Pushups
Arm circles
Shoulder floss
Tendon bathing

Metcon

27-21-18-15-12-9-6-3 reps for time:
DB hang squat cleans, 2×20/35/50lbs
toes-to-bar

Post time to journals and whiteboard.

WATCH:

Everyone seems to have a foam roller at home, but do they use them frequently enough?

We squat often so you should center quad roll.

We go overhead frequently so you should T-spine roll and side roll.

We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and lower back.

If you can’t loosen the tension you carry you’ll always be at risk of injury. SO USE YOUR FOAM ROLLERS!

IN-GYM WORKOUT for Friday 4/9/2021

as many rounds as possible in 3 minutes:
2 push jerks
4 pogo burpees
6 front lunges

Rest 1:00. Repeat for a total of 5 rounds. Rx = 30/50/70kg.

Post all five scores to your journal/whiteboard.

READ: Fitness Is a Hedge Against Sickness – Power = Force * Distance / Time
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