On March 1st we’ll begin our new SKILLS class, where athletes can refine their technique and practice in our basic barbell lifts. These will occur on Mondays, Wednesdays, and Fridays at 8am, 11am, and 4pm where they will rotate skills every two weeks.
This will also be our new On-Ramp development course for newer athletes after their initial personal training session.
CONDITIONING for Monday 2/22/2021
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WATCH: Unlike previous years, we will not be running any events for The Open this year. That said we’ll be programming the events for the Saturday classes. More details to come next week!
Zoom Yoga with IVAN.MVMT is at 10am. Details on PushPress when you RSVP for the class!
CONDITIONING for Sunday 2/21/2021
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High Intensity Interval Training for Saturday 2/20/2021
Premiering at 10am PST
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For our purposes the most solid bottom position for the pushup and the burpee has the hand flat and the forearm vertical from any angle. This puts the stress primarily in the chest, with some loading in the front deltoid and triceps.
Further reading: Shoulder Muscles: Part 1: Anterior Musculature by CrossFit
CONDITIONING for Friday 2/19/2021
Front lunges for days
IN-GYM WORKOUT for Thursday 2/18/2021
a. Warmup
3:00 row
3:00 burpee Complex
3:00 slam ball + pogo hop
3:00 inchworm + scorpion + pushup
then BURGENER WARMUP. 3-5 reps of each:
– Down & FINISH
– Elbows High & Outside
– Muscle Snatch
– Snatch Landing
– Hang Power Snatch
b. Strength
EMOMx6 do 1-2-1 pullups
Every :90 complete 3 front squats + 1 jerk (Challenge? Pull barbell from ground)
c. Conditioning
5 rounds for time:
20 hang cleans
20 front lunges
20 push press
20 situps
This is a high volume barbell workout so preference is Hyperlite/20/30kg for novice/intermediate/advanced respectively. Situp is BW. Alternatively you could use a single DB/KB and simply do 10/side.
Post time to your journal or comments!
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WATCH:
The medicine ball clean volume has been paying off- we’re seeing better speed in the turnover with the snatch and clean & jerk.
It’s also the conditioning equivalent to wall ball and since not all stations have a wall ball option, this will have to do for now.
CONDITIONING for Wednesday 2/17/2021
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WATCH: We’re doing jerks in class tomorrow!
Power the kettlebell swings through your legs locking and butt squeezing under.
You should look like this: good posture and low shoulders at the top of your swing.
IN-GYM WORKOUT for Tuesday 2/16/2021
a. Warmup
2 rounds of
2:00 row
2:00 burpee complex (pushup + bottom-only-burpee + burpee)
2:00 slam ball + pogo hop
2:00 inchworm + scorpion + pushup
then BURGENER WARMUP. 3-5 reps of each:
Down & FINISH
Elbows High & Outside (High Pull)
Muscle Snatch (Turnover)
Snatch Landing
Hang Power Snatch
b. Strength
EMOMx5 do 1-2-1 pullups, as strict as possible
EMOM x 15 do a power snatch + snatch
*Challenge?*
Add 2 pause OHS at the end of each set.
c. Conditioning
AMRAP in 20:00
20 kb swings
10 kb push press (s2o)
5 pullups
Post results to your journal or post to comments!
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WATCH:
