Wednesday 4/21

IN-GYM WORKOUT for Wednesday 4/21/2021

Warmup

every minute on the minute x 3 rounds
a. 5-8 pullups
b. 5-8 dips
c. 5-8 muscle snatch + deepest overhead squat
d. 5-8 burpees
e. Up to 3 CLEAN & JERKS, increasing in weight

Workout

#21point3and4

For time/15:00 limit
15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest
15 front squats, 30 chest-to-bar pullups, 15 thrusters, 1:00 rest
15 front squats, 30 bar muscle-ups, 15 thrusters

immediately into

7 minutes to establish a max deadlift + clean + hang clean + jerk

Post score/time and weights to whiteboard.

Post-Workout

– Lower body: CHAIR STRETCH.
– Upper body: SINK STRETCH
– Extra challenge: GERMAN HANG

READ: What. A. Day (4/20/2021) – Crooked Media
WATCH:

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Tuesday 4/20

Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle.

CONDITIONING for Tuesday 4/20/2021

SINDRI

max reps in 10:00
10 deadlifts
20 pushups
30 Russian twists

Post score to comments!

READ: The 10 Best CrossFit Games Battles of All Time – BarBend
WATCH:

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Monday 4/19

Who else is excited for another go-around with these burpee box jump overs?

IN-GYM WORKOUT for Monday 4/19/2021

Warmup

every minute on the minute x 15 complete
a. 5-8 pullups (work into kipping skills)
b. 5-8 dips (or bar/ring muscle-up into dips)
c. 5-8 complexes of a clean + front squat + s2o
d. 5-8 burpee
e. Up to 3 SNATCHES, increasing in weight

Goal here is to get some technical practice on these skills and to feel some intensity with the barbell.

Metcon

“KRONOS”

for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.

22:00 limit. Immediately into

100 alternating DB snatches (20/35/50lbs) for time

Post both TIMES to whiteboard (Ex: 16:32 / 18:52)

READ: Mat Fraser, The Buttery Bros Team Up For New Supplement Company – Morning Chalk Up
WATCH: At-Home Kettlebell Workout, premiering at 6pm PST

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Sunday 4/18

Join us after the 9am premiere of HIIT for yoga with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info.

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/18/2021

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Saturday 4/17

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
WATCH:

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Friday 4/16

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:

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Thursday 4/15

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
WATCH:

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Wednesday 4/14

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
WATCH:

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Tuesday 4/13

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:

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Monday 4/12

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
WATCH:

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