CONDITIONING for Thursday 12/3/2020

every 2:00 on the minute for 40:00
– 60 double unders
– 40 mountain climbers
– 20 strict press
– 10 ground-to-overhead, medium-heavy

Complete 60 double unders within 2:00 on the clock, then 40 mountain climbers before 4:00, 20 strict press before 6:00, etc. Our goal here is to work no more than :90 per interval so adjust and modify your movements as needed.

READ: What An Anti-Racist Business Strategy Looks Like – Harvard Business Review

CONDITIONING for Wednesday 12/2/2020


AMRAP 10:00
10 Bulgarian split squats, right leg
10 burpees
10 Bulgarian split squats, left leg
10 alternating devil’s press

You’ll need a one-handed object for the Devil’s Press (db, kb, mb, sb, bumper, etc) and if you’d like to up the difficulty for the workout (if you’re thinking about it, do it) you can use that for the BSS- try holding in a front rack or farmer’s position. Every set should be able to go unbroken with short rests during the transitions. Post score to comments!

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CONDITIONING for Tuesday 12/1/2020


as many reps as possible in 20:00 of
20 snatches
20 pogo burpees
20 pushups

In this workout the goal is to use a db/kb for the snatches- you don’t have to alternate, but maybe hit sets of 5-10/side each time. Drop immediately into the pogo burpees over your snatch object and don’t stop. Take breaks early and often in the pushups so you don’t fail any, and so that you don’t lose too much stamina on the subsequent sets of burpees and pushups. Post scores to comments.

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CONDITIONING for Monday 11/30/2020


AMRAP in 20:00
14 hang (MB)  cleans
14 plank drags
14 toe taps
14 (MB) Russian twists

Ideally you’re using the same object (medicine ball, kettlebell, dumbbell, back pack, etc) the entire time for all of the exercises. Try to stay consistent on the time it takes you per round. Post score to comments!

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Yoga for Sunday 11/29/2020

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READ: Lung Anatomy: The Airway and Alveoli – CrossFit


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CONDITIONING for Friday 11/27/2020

for time:
100 (jumping) squats
80 walking lunges
60 situps
40 hand-release pushups
20 burpees
40 hand-release pushups
60 situps
80 walking lunges
100 (jumping) squats

Post time to comments!