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
HAGRID
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!
READ: This Seattle Writer is One of 2020’s Women to Watch – KING 5
WATCH:
CONDITIONING for Tuesday 12/1/2020
ESPRESSO
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.
READ: The Surprising Role Sports Played In Women’s Suffrage – Teen Vogue
VISIT: Monorail Espresso downtown or in SLU to celebrate their 40th Anniversary!
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CONDITIONING for Monday 11/30/2020
JITTERS
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!
READ: The Power of Coffee – Inverse
WATCH:
Yoga for Sunday 11/29/2020
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READ: Lung Anatomy: The Airway and Alveoli – CrossFit
HIGH INTENSITY INTERVAL TRAINING for Saturday 11/28/2020
Premiering at 10am:
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!
