Day 5 of the 12 Days of FOUNDATION:
5-second handstand. Modify difficulty by going freestanding or by doing to plank.
CONDITIONING for Thursday 12/24/2020
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3 rounds for max total reps
1:00 rocket launchers
1:00 shoulder-to-overhead
1:00 high pull
1:00 pogo burpee
1:00 devil’s press
1:00 rest
Post score to comments!
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CONDITIONING for Tuesday 12/23/2020
DREIDEL
7:00 AMRAP of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!
READ: The 2021 Season, Schedule, Beginning with THE OPEN March 11 – CrossFit Games
WATCH: Here’s a warmup, skills, and follow-along workout video for today’s conditioning
Day 2 of the 12 Days of FOUNDATION: 2 wall walks. See our instagram for more info!
CONDITIONING for Tuesday 12/22/2020
FLITWICK
5 rounds for time:
10 one-arm snatches
10 double-pushup burpees
10 penguin jumps
Preferably use a dumbbell or kettlebell. Backpack also works. Stay light even if using a barbell. 20:00 time cap. Play along here:
Post time to comments!
LISTEN: Benefits of High Intensity Interval Training for Brain Optimization – Pursuing Health podcast
WATCH: Make the Zeb Drank when you need some fruits & veggies in your life.
We’re starting a fun new challenge to keep you moving at home: welcome to the 12 Days of FOUNDATION
Everyday on our instagram we will be posting a picture along with some exercises to do that day, creating a long form variant of our usual 12 Days of CrossFit workout that learned from CrossFit Seattle way back in the day.
Here’s what was posted yesterday:
View this post on Instagram
We’ll also be posting the exercises here. Speaking of which today is 2 WALL WALKS. Go check out our instagram for the entire post including exercise demos!
CONDITIONING for Monday 12/21/2020
KARAMU
AMRAP in 15:00
70-50-30 push press, 20/15kg
60-40-20 step-ups, 20/15kg
Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!
WATCH: Skills, Workout, and Cool down of today’s workout in the video below
Yoga for Sunday 12/20/2020
READ: Unemployed Together: Now What? – Hope King
WATCH:
HIGH INTENSITY INTERVAL TRAINING for Saturday 12/19/2020
READ: We are running a special promotion for in-person Personal Training which comes with a significant discount (up to 100%) for the new year!
CONDITIONING for Friday 12/18/2020
ADJACENT
AMRAP in 12:00
3-6-9-12-15-etc of
Devil’s press
situps
thrusters
situps
Ideally you’re using a pair of dumbbells but you can use a single implement as well (just alternate hands every rep!) so do what you can. Feel free to use your weight as a situp anchor. Post total reps completed to comments!
READ: Zoom is Lifting Its 40-Minute Meeting Limit For Several Upcoming Holidays – The Verge
GIFT? Goodnight Box, a CrossFitter’s kids book – Box Reads
WATCH: Follow along with today’s workout here
