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 […]
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. […]
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 […]
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 […]
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 […]
Kettlebell Class for Monday 4/12/2021
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021 then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.
Pls send good vibes for Zheng as she made it to the Quarterfinals of the 2021 CrossFit Games! On Thursday five more events were release and she has to complete all of them in the online competition this weekend. IN-GYM WORKOUT for Saturday 4/10/2021 Prep Jumping jacks Long lunge + twist Lateral lunge Chris Farley […]
Everyone seems to have a foam roller at home, but do they use them frequently enough? We squat often so you should center quad roll. We go overhead frequently so you should T-spine roll and side roll. We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and […]
If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable. We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage. CONDITIONING for Thursday 4/8/2021 DREIDEL AMRAP […]
