Clear some space, joint prep your shoulders, elbows, wrists, and ankles and enjoy!
OTHER SESSION for Saturday 5/9/2020
WARMUP
a. 4 mins flowing through hips of glory, find sticky parts and attack it.
b. 3 rounds for quality and intensifying each round
10 air squats
10 push ups
10 sit ups
c. 10 inchworms as slowly as possible
WORKOUT
for time
300 Lunge Steps
*Starting and EMOM
10 Russian KBS (medium)
COOL DOWN
5 min jog
5 min forward fold
HSPU Strength Ladder: 1 round of 1-2-3-4-5-4-3-2-1
READ: 6 Best Stretching Exercises – Stretch 22
WATCH:
Check out our WEEKEND schedule
- Saturday whenever you’re ready: Manny’s SHADOWBOXING class – watch for the link here at 10am!
- Sunday at 10am on Zoom is YOGA with Ivan
- Sunday at 1pm on IG Live is COOKING with Dave
SESSION for Friday 5/8/2020
WARMUP
a. 5:00 variety of squats (27 Squats, GB Squats, etc)
b. banded pull aparts
– 5 palms downs (overhand grip)
– 5 palms in (hammer grip)
– 5 palms up (underhand grip)
REPEAT diagonal x 2
c.
6 min AMRAP
12 Jumping Squats
12 Jumping Lunges
12 Rocking Hollows
12 Rolling Arches
WORKOUT
3 x 8-12 (3 sets of 8-12 reps per arm)
1/2 Kneeling 1 arm Db Press (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 (3 sets of 8-12 reps per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 3 sets of 8-12 reps per arm)
Single arm Db Snatch (medium)
1min between sets
+
For Reps
E3MOM x 2
20 High Knees (total)
20 Butt Kickers (total)
20 Cossack Squats (total) w/weight (light)
– then – (after this EMOM rest remainder of time and go on to next EMOM)
E3MOM x 2
20 KB Goblet Squats (medium)
20 KB Good mornings (medium)
20 KB Weighted Crunch (medium)
NO EQUIPMENT: Load up a backpack!
COOL DOWN
Upper body stretching, child’s pose, twists, up/down dog
2nd Serving- Need More Work? (Strength-Biased)
AMRAP in 3:00
7 plyo pushups
7 squat thrusts
7 jumping squats
rest 2:00
AMRAP in 5:00
14 pushups
14 squat thrusts
14 jumping lunges
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: Coronavirus – A Brief History – Pocket
WATCH: Workout Prep video for yesterday’s workout
This coming Saturday we have a special SHADOW BOXING class for the FCF community, lead by one of our own, Manny!
Emmanuel (Manny) Papoutsakis started training in Krav Maga over 10 years ago and is Level 3 Silver certified through Krav Maga Alliance. He has many years of experience as an instructor teaching both classes and seminars at other locations before he moved to Seattle. He reached out to us with the following:
“I wanted to give back to Foundation CrossFit and share with the community a workout that has helped me get through this quarantine. I’ll teach you some of the basic components of self-defense, such as fighting stance, movement, and punching combinations. We will put those techniques together into a fun workout that includes shadow boxing and various bodyweight movements!”
Krav Maga is the official self defense and fighting system of the Israeli Defense Force and is used by law enforcement agencies around the world. This is a self defense for the modern world, training you to deal with real life situations using techniques that can be learned and quickly mastered by anyone, regardless of age, size or previous training.
SESSION for Thursday 5/7/2020
WARMUP
a. Joint Prep
Wrist Mobility
Dynamic Wrist Mobility
Ankle Circles
Seiza Sitting
b. 7:00 of freestyle Jump Rope variations
c. Double Under Practice
3 rounds of :30 each
– single-single-double under
– single-double under
– double unders
d. Dumbbell Practice
3x building weight/reps and complexity
3-5 hang cleans
3-5 front squats
3-5 thrusters
WORKOUT
for consistency
35 double unders
12-15 double dumbbell hang squat cleans, medium weight
1:00 rest
x 3, then
35 double pogo hop (total and lateral)
12-15 double dumbbell thrusters, medium weight
1:00 rest
x 3, then
as slowly as possible d0 30 or so dragon flags
NO EQUIPMENT OPTION:
Penguin Jumps and use a loaded backpack as a weight.
COOL DOWN
– 2:00 jog in place
– 1:00 hips of glory/side
– 2:00 passive bottom of squat
2nd Serving- Need More Work? (Endurance-Bias)
HSPU Strength Ladder: EMOM x6 do 1-2-1 reps
READ: Shuteye and Sleep Hygiene: The Truth About Why You Keep Waking Up at 3am – The Guardian
WATCH:
Maia doing some farmer’s carries
SESSION for Wednesday 5/6/2020
WARMUP
Joint Prep for 10:00 with particular attention to wrists, shoulder and hips
Wrist Mobility
Dynamic Wrist Mobility
Elevated Samson Stretch
Cossack Squats
Inside Squats
Bootstrappers
then 3 rounds, increasing in intensity and speed every round
12 speed skaters (total)
12 forward lunge steps (total)
12 sit ups
4 push ups
4 wide push ups
4 narrow push ups
WORKOUT
for quality
accumulate 50 pike pushups
*Start and EMOM – 3-5 shooter pushups
then accumulate 50 (25/side) 1-arm z-press @ 31X1 tempo
*Start and EMOM – 20 flutter kicks
then accumulate 50 v-ups
*Start and EMOM – 20 plank run steps
Each movement needs to be done to the highest quality possible. The EMOMs add to raise heart rates, practice stabilization under duress, and give athletes a short break between sets. Shoot for about 10-15 reps each set.
COOL DOWN
5:00 frog stretch
10-20 supine scorpions
10-20 prone scorpions
2nd Serving- Need More Work? (Strength-Bias)
100 banded high pulls
150 banded tricep extensions
200 banded bicep curls
AMRAP in 3:00 banded sumo deadlift high pulls
HSPU Strength Ladder: EMOM x 5 do 1-2-1 reps
READ: The Real Secret of Youth Is Complexity – Pocket
WATCH: Our pistol progression
Raise your hands if you’re legs feel those Rocket Launchers!
SESSION for Cinco de Mayo Tuesday 5/5/2020
WARMUP
a. Joint Prep, with particular attention to hinge and hip movements
b. Movement patterns – Make sure inch worms, drinking birds, hopping, and squatting are emphasized.
3 rounds, increasing in intensity and speed every round
5 air squats
5 pushups
5 situps
5 dive-bomber pushups
5 hip thrusts
WORKOUT
3 rounds for time:
15 hand-release single-arm deadlift/side (heavy)
15 pogo burpees
15 double-hand shoulder squats/side (heavy)
NO EQUIPMENT OPTION: Load up a backpack and use it as a weight!
2nd Serving- Need More Work? (Strength-Bias)
3 rounds of Bicep curl 21s (7+7+7) then 100 band behind-the-neck presses
HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 reps
Here’s the Workout Prep video for 2020 0504:
ARTICLES!
READ: The Date for Thor Bjornsson and Eddie Hall’s Boxing Match Has Been Announced – BarBend
WATCH: A follow-along workout you can do at home!
For the month of May you’ll need some sort of medium-heavy load like a bumper plate, a pair of dumbbells or kettlebells (or jugs) and a jump-stretch band.
Rent the equipment from us or you can try to order them on your own. Really a heavy-ish backpack, two medium-heavy handheld items work. For the band you could try to cut a bike inner tube.
SESSION for STAR WARS DAY, May the 4th, 2020
WARMUP
:30 on/:15 off x 4 plank holds
:30 on/:15 off x 4 arch
8:00 of alternating TGU for quality
WORKOUT
E3MOM x 3
30 mountain climbers
30 weighted single-arm overhead reverse lunges, medium-heavy
E3MOM x 3
30 bicycle kicks
30 rocket launchers
POST-WORKOUT
3 mins Straddle Stretch
2 mins Right side Straddle Stretch
2 mins Left side Straddle Stretch
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12 glute bridge single-arm floor press, rest 30s between arms, 30s between sets
3 x 8-12 single-arm Z-Press, rest 30s between arms, 30s between sets
3 x 45s banded plank, resting 45s between sets
HSPU Strength Ladder: E2MOM x2 of 1-2-3-2-1 reps
Workout Prep Videos: This past weekend we released a couple of Workout Prep videos for those who want/have to do the workout on their own time and cannot attend any of our Zoom classes. In these videos we cover the workout format, a warm up, and skill session. The workout is then to be done on your own. These will be on a one-day delay and you’ll have to opt-in for the link as they will be unlisted on our YouTube in the future.
READ: Discover Your Ideal Sleep Position Then Train Your Body to Use It – Wirecutter
WATCH: Thor deadlifts 501kg/1102lbs!
Like pancakes?
Dave will be on Instagram Live at 1pm today making some pancakes! Check out yesterday’s post for the list of ingredients needed for it all.
Also 10am Yoga with Ivan!
CrossFit WOD for Sunday 5/3/2020
Run 1 mile for time
Rest 5 minutes
Run 1 mile for time
Can you match your time from the first mile? Share both times to comments!
HSPU Strength Ladder: every 2:00 on the minute x2 do 1-2-3-2-1 reps
READ: How the 1918 Flu Epidemic Created One of Today’s Biggest Fitness Crazes – Wirecutter
WATCH:
