CONDITIONING for Thursday 7/22/2021
READ: Five Takeaways From the 2020 CrossFit Games Documentary, “RESURGENCE” – Morning Chalk Up
Do you work your individual prehab & rehab exercises?
WORKOUT for Wednesday 7/21/2021
Warmup
every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 HSPU
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight
Strength
back squat 6 sets of 6 reps at 70-75%
MetCon
27-21-15-9 reps for time:
power clean, 35/53kg
(ring) dip
A different take on “ELIZABETH”- an additional round of 27 and it’s a tad lighter at 35/53kg (versus 43/61kg)
WATCH:
WORKOUT for Tuesday 7/20/2021
READ: Russian Kettlebell Swings vs American Kettlebell Swings – BarBend
Anyone miss BELL BALL?
WORKOUT for Monday 7/19/2021
Warmup
2-3 rounds at your own pace with a single bell or bumper plate
200m waiter’s walk
8-12 front squats
8-12 push press
8-12 RDL
8-12 situps or toes-to-bars
1-2-3-2-1 HSPU strength progressions
MetCon
10 rounds for time:
10 pullups
20 kettlebell swings, 20/32kg
READ: Preparing For Wildfire Smoke in South Seattle This Summer – South Seattle Emerald
Join us for Yoga with IVAN.MVMT at 10am on Zoom when you RSVP for class on PushPress
HIIT for Sunday 7/18/2021
READ: An ER Doctor in Arkansas Told Us What Its Like to Work in Unvaccinated America – Esquire
WORKOUT for Saturday 7/17/2021
5 rounds for time:
400m weighted run, 14/20lbs
30 med ball cleans, 14/20lbs
30 wall ball shots, 14/20lbs
Post time to whiteboard!
READ: Medicine Ball Training Basics – Dynamax
The grip set for a snatch can change for athletes depending on if the challenge is heavy with few reps, or lighter and higher-volume.
WORKOUT for Friday 7/16/2021
6-9-12-15-18 reps for time:
snatch, 38/63kg
handstand pushups
Post time to whiteboard!
READ: The Resurrection of Bass Reeves – Texas Monthly
WATCH:
CONDITIONING for Thursday 7/15/2021
BALDER
:90 of work followed by :30 of rest, repeated for 30:00
a. run / row / jump rope / jumping jacks / bike / etc
b. situp + 4 russian twists
c. clean + 2 lunges
d. pogo burpees
e. shoulder taps
We’ll take you through a warmup, skills, a workout (with clock on screen), and a cool down stretch. Post score to comments!
READ: Three Strikes- But She’s Not Out Yet – CrossFit Games
WORKOUT for Wednesday 7/14/2021
Warmup
Coach-led movement patterns then the handstand pushup (HSPU) strength ladder: 6 rounds of 1-2-1 reps
Strength
back squat 5 sets of 5 at 70-75%
MetCon
as many reps as possible in 15:00
30 toes-to-bar
45 kettlebell swings, 20/32kg
60 (unbroken) double unders
Post score to whiteboard!
READ: Time-Efficient Inspiratory Muscle Strength Training Lowers BP and Improves Function – Journal of the American Heart Association
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CONDITIONING for Tuesday 7/13/2021
We’ve slowed down substantially on the virtual class options with the class sizes and schedule opening up. Are you still interested in new content? What do you want to see?
We’ve offered High Intensity Interval Training, Kettlebell, Core, Mobility, and more. We’re willing to keep going if anyone wants it.
READ: How to Watch the 2021 NOBULL CrossFit Games – BarBend
CrossFit Links
