CONDITIONING for Friday 8/7/2020
“Working hard is important. But there is something that matters even more: believing in yourself.” -HP
Tabata glute bridges to Tabata Cossack squats
every minute on the minute x 30:00
a.) 16 overhead lunges
b.) 40 speed skaters
c.) 16 single leg squats
d.) 40 Russian twists
e.) 40 mountain climbers
This is a long EMOM. Every movement should take roughly 30-40 seconds of the minute allotted. If it’s taking longer, scale the reps to fit in that time frame. To keep it simple, it was written so that each rep per side equals 1. Right leg, 1. Left leg, 2. etc. For example, you’ll do 20 mountain climbers on each leg in a round. Same for all the movements. For pistols, you can adjust squat depth use a chair or bench as a scale. For the overhead lunges, use a medium to heavy weight. This can be a kettlebell, dumbbell, or household item like a bag of flour or a frying pan. If going overhead is challenging, scale by holding the weight in a rack position.
Pullup Strength Ladder (Week 6 of 12): EMOM x7 do 1-2-1 reps
READ: How ‘Good White People’ Derail Racial Progress – CNN
WATCH:
High volume banded bodybuilding for joint development and recovery
CONDITIONING for Thursday 8/6/2020
“I mean, it’s sort of exciting, isn’t it? Breaking the rules.” -HG
Tabata rotational chops directly into Tabata scap pushups
20:00 AMRAP
20 squat jacks
20 kb swings
20 burpees
20 pushups
20 double unders/penguin jumps (or 100m run!)
Post results to comments!
Pullup Strength Ladder (Week 6 of 12): EMOM x 6 do 1-2-1 reps
READ: We Train Police to be Warriors- and Then Send Them Out to be Social Workers – Vox
WATCH:
Laura working some kettlebell juggling
CONDITIONING for Wednesday 8/5/2020
“Being different isn’t a bad thing. It means you’re brave enough to be yourself.” -LL
Tabata cossack squats immediately into Tabata broad jumps, then
21-15-9-3 reps for time:
HSPU (or pike pushups)
Jumping lunges
We have another sprint! If you don’t have a wall or don’t have HSPU yet, use pike pushups, or the hardest pushup version you have. The jumping lunges will tire your legs quickly (L+R=1), so find a number of reps that you can maintain. The lower numbers should be unbroken for both movements. Keep pushing! This will go quickly.
Post results to comments!
Pullup Strength Ladder (Week 6 of 12): E2MOM x2 do 1-2-3-2-1 reps
READ: The 9 Most Important Things I Learned in Cooking School – The Kitchn
WATCH: We’re halfway through the week- recover from with some IVAN YOGA!
CONDITIONING for Tuesday 8/4/2020
“No good sittin’ worryin’ abou’ it. What’s comin’ will come, an’ we’ll meet it when it does.” -R
tabata out and overhead squat directly into tabata pushup + 2 shoulder taps, then
AMRAP 10:00
10 Bulgarian split squats, right leg
10 burpees
10 Bulgarian split squats, left leg
10 alt devil’s press (or burpee + thruster)
Similar to “Dobby” last week, this workout may feel much longer than 10 minutes, so make sure you’re warmed up before starting. The key is to not come out of the gate too hot, but also don’t take too much rest.
The Bulgarian squats are unweighted, but you can absolutely challenge yourself and hold a weight while doing them, if you can do a full set unbroken. The transition time between movements is your rest because it takes an extra second to set up and get out of Bulgarian squats.
The devil’s press is alternating between arms and can use a dumbbell or kettlebell. If using a weighted backpack, you can do a burpee into a thruster with the backpack.
Post results to comments!
READ: Olympic Flashbacks: The Physics of a Michael Jordan Dunk – Inverse
WATCH:
Tony teaching the Parallettes class on Zoom
CONDITIONING for Monday 8/3/2020
“Don’t tell me what I can and can’t do, Potter.” – Professor McGonagall
tabata plank jacks into tabata crunches, then
50-40-30-20-10 reps for time:
Double unders or penguin jumps
Situps
Push press
Despite the volume, this workout is a sprint. It’s an adaptation of Annie, which can take 6-8 minutes, so this effort should take around 12 minutes given you’ve loaded the push press correctly.
It’s a ton of volume, so there’e the #1 reason the push presses should be light. If you have a barbell, use the unloaded barbell. If you’re using a dumbbell or kettlebell, alternate arms as needed. A weighted backpack or bag of flour would work well, too!
Post results to comments!
Pullup Strength Ladder (Week 6 of 12): EMOM x4 do 1-2-1 reps
READ: How Crisco Toppled Lard- and Made Americans Believe in Industrial Food – The Conversation
WATCH:
Premieres at 10am!
CONDITIONING for Sunday 8/2/2020
tabata out and overhead squat immediately into tabata pushup + 2 shoulder taps
3 rounds for quality
1:00 Jumping lunges
1:00 V-ups
1:00 Dips
1:00 Weighted situps
1:00 Goblet squats
1:00 Rest
Post results to comments! Then do Ivan’s yoga routine above!
READ: What Is an Erg? – CrossFit Journal
WORKOUT for Saturday 8/1/2020
Sunlight Shadow Boxing
Like Manny’s shadowboxing class but do it in the sun! A combination of bodyweight and shadowboxing conditioning. Get nice and sweaty in the sun (sunscreen recommended)
Warm-up:
DROM for spine, neck, shoulders, hips, arms, wrists, elbows
10 nose-breathing burpees
10 air squats
10 push-ups
10 v-ups
10 push-ups
10 air squats
10 nose-breathing burpees
1:00 plank
Practice Movements:
– Are you Orthodox (right-hand forward) or Southpaw (left-hand forward)?
– With your muscle memory from CrossFit, utilize your hip-turn/swing to deliver power (not your shoulder or elbow) pivoting on your back foot when necessary. Flex your abs and glutes and exhale sharply with every swing. Do not fully lock out your elbow with every swing.
Slow, deliberate technique practice:
1:00 left jab
1:00 right jab
1:00 left hook
1:00 right hook
1:00 left uppercut
1:00 right uppercut
Alternate occasionally with a “low blow” where you do a half-squat then jab or hook
Stay on the balls of your feet, take a few seconds between rounds to shake it out and stay loose
WOD:
10 minutes of freestyle boxing
Keep consistent for 10 minutes. If your arms are getting heavy, take 10 seconds to shake things out then get back to it!
Cooldown:
Brisk walk for 5-10 minutes
Stretch out your shoulders and abs
READ: The Scourge of Hygiene Theater – The Atlantic
WATCH:
