WORKOUT for Friday 7/22/2022

every minute on the minute for 40 minutes:
a. 25 (UB) double unders
b. 20 box jump over
c. 15 perfectly-vertical kettlebell swings, 12/16/24kg
d. 10 dumbbell split jerks, 2×20/35/50lbs
e. 5+ bar muscle-ups

Post results to whiteboard!

Gymnastics for 7/22

Crawling, back bends, and bar skills like the underbars above

READ: Intensity > Volume – Street Parking

SKILLS for Thursday 7/21/2022 is the SNATCH

CompEx for 7/21

Dirty 30, snatch complex, “GROUNDHOG DAY”, posterior chain accessory work

Follow Along Stretching for 7/21

Does anyone want to compete this weekend in a mixed-pair at the Whiskey Throttle Team Throwdown at CrossFit Chateau? We have a pair of athletes that can no longer attend and don’t want the registration to go to waste. The workouts have already been announced at the website linked and I think most folk who attend regularly can get through it no prob.

Shoot a comment below to claim it!

WORKOUT for Wednesday 7/20/2022

5k row for time, then

5 rounds for time:
10 power snatch, 20/29/43kg
20 dips

(Rx+ = Ring dips, 29/38/52kg)

Post times to whiteboard!

READ: Why No One Answers Their Phone Anymore – The Atlantic

SKILLS for Tuesday 7/19/2022 is BENCH PRESS

CompEx for 7/19

skill work/row/nasal breathing/hip mobility, clean complex, “Grip & Rip”, hip extensions & GHD Paddling

Gymnastics for 7/19

still rings, lever practice, handstand shaping conditioning

Olympic Weightlifting for 7/19

OWL class warmup, muscle snatch into squats, BtK hang snatch + snatch complex, BtK hang clean + clean + jerk complex, snatch deadlifts, accessories

CONDITIONING for Tuesday 7/19

WORKOUT for Monday 7/18/2022

for time:
15 clean & jerks, 32/47/70kg
30 burpee-over-bar
45 wall ball, 8/14/20lbs to 9/9/10′
60 ab-mat situps
120 double unders
2:00 rest
(Repeat in reverse)

Post times to whiteboard!

WATCH: Especially after our discussion before and after the rope climb workout

With IVAN.MVMT’s travel plans we will be holding off of the live option for yoga for next couple of months. We’ll keep you up to date on some new mobility and flexibility training options here on the blog. In the meantime enjoy a yoga flow to open up the chest after all the pushups and burpees this past week!

YOGA for Sunday 7/17/2022

SKILLS for Saturday 7/16/2022 is PRESS/JERK

WORKOUT for Saturday 7/16

3:00 intervals of
10/15/20 calorie row
15 burpee over rower
Max KBS in remaining time

“You go, I go” each 3-minute round for 30:00

CompEx for Saturday 7/16

mobility, cardio interval warmup, clean complex, bar muscle-up/thrusters, core finisher

WORKOUT for Friday 7/15/2022

2 rounds for time:
15 clean & jerk, 29/43/61kg
30 burpees over bar

Post times to whiteboard!


SKILLS for Thursday 7/14/2022 is the SQUAT

CompEx for Thursday 7/14

Dirty 30 warmup, back squats, BADGER, strength isometrics

STRETCHING for Thursday 7/14

Most Spirited Winners!

WORKOUT for Wednesday 7/13/2022

for time:
60 pushups
40 dumbbell hang clean & jerk, 20/35/50lbs
20 air squats
1:00 rest
60 air squats
40 pushups
20 dumbbell hang clean & jerk, 20/35/50lbs
1:00 rest
60 dumbbell hang clean & jerk, 20/35/50lbs
40 air squats
20 pushups

20:00 cap. Post times to whiteboard!



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