CrossFit HQ has put out an online competition for individuals of all fitness levels this weekend! We’re adapting it for a partner workout, but if you want to see where you stack up worldwide you might want to register for the event.

WORKOUT for Saturday 10/23/2021

In partners with 4:00 windows establish a 1RM clean and then max bar muscle-ups OR pullups OR ring rows then

AMRAP in 16:00 in a YGIG fashion:
30 double unders
8 left-arm dumbbell push press, 35/50lbs
8 right-arm dumbbell push press
8 lateral burpee over dumbbell

Your scores are 1.) the sum of both cleans, 2.) total reps of your bmu/pullups/ring rows, and 3.) total reps in the AMRAP. Post to whiteboard!

WATCH:

HBD TONY!

WORKOUT for Friday 10/22/2021

AMRAP in 3:00
2 hang clean & jerks, 35/52kg
4 front squats
6 toes-to-bar/toes-thru-rings

Rest 1:00. Repeat for 5 total cycles. Post all five scores to whiteboard!

WATCH:

WORKOUT for Wednesday 10/20/2021

every minute on the minute for 30 minutes:
a.) 12 box jump overs, 20/24″
b.) 3-5 muscle-ups
c.) 35 double unders

WATCH: The programming today through next Monday

CONDITIONING for Tuesday 10/19/2021

READ: Would Exercising at 5am Make You a Happier Person? – The Guardian

Think, load, then lift

WORKOUT for Monday 10/18/2021

agility ladders then

every minute on the minute SNATCH to a max
* stop after 3 misses at the same weight/or satisfied

AMRAP in 20 minute:
15 situps
10 broad jump, 4/6′
5 shoulder-to-overhead, 30/60kg

Post snatch max and score to whiteboard!

WATCH:

Join us for YOGA live on Zoom at 10am with IVAN.MVMT

RSVP via PushPress for meeting room info

CONDITIONING for Sunday 10/17/2021

WATCH:

PARTNER WORKOUT for Saturday 10/16/2021

“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees

Post times to whiteboard!

READ: Is It More Important to Run Faster or Run Longer? – Outside

 

WORKOUT for Friday 10/15/2021

inverted warmups then bar muscle-up skills and build to a heavy clean

AMRAP in 10:00
250m row -OR- 200m run
6 bar muscle-ups
3 squat cleans, 65/100kg

Choose whichever skill (row/run) you can get done faster. Make sure that bar is as heavy as possible, but no misses!

TRY: You can do this on (low) rings or a pullup bar

How does this relate to CrossFit?

The bottom position (also known as the German Hang) is super-deep shoulder extension- a range most people are lacking in. Being able to get into this position- as well as being able to get out of it)- allow you the most potential in pushups, burpees, dips, muscle-ups, and barbell proximity in your olympic lifts.

CONDITIONING for Thursday 10/14/2021

THEN: STRETCH!