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!
WATCH:
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!
READ:
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