Jump then twist in the wrist!
HOLIDAY SCHEDULE
- Thursday 11/25:
- 9am CrossFit
- 10am CrossFit
- 11am CrossFit
- 9am-12pm Guided Training
- Friday 11/26
- 9am CrossFit
- 10am CrossFit
- 11am CrossFit
- 12pm Winter Training Camp
- 9am-1pm Guided Training
- Saturday 11/27
- 9am CrossFit
- 10am CrossFit
- 11am CrossFit
- 12pm Skills: SNATCH
- 9am-1pm Guided Training
- Sunday 11/28
- 10am Yoga (online)
As usual, make sure you RSVP for classes via PushPress! Drop-ins welcome to those fully-vaccinated.
WORKOUT for Wednesday 11/24/2021
4-5 rounds for time:
40 (unbroken) double unders
30 burpees
20 alternating DB hang snatch, 35/50lbs
If you can go unbroken all the way do 4 rounds- if you break you have to do 5 rounds. Post time to whiteboard!
WATCH:
SKILLS for Tuesday 11/23/2021 is PRESS & JERK (shoulder-to-overhead lifts). Classes at 7am, 1pm, 4:30pm, and 7:30pm!
CONDITIONING for Tuesday 11/23/2021
WORKOUT for Monday 11/22/2021
for time:
20 burpee (ring) muscle-up
40 burpee pullup
60 burpees
Post times to whiteboard!
WATCH:
Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 11/21/2021
SKILLS for Saturday 11/20/2021 is SQUAT
WORKOUT for Saturday 11/20/2021
In groups of 3 or 4 complete “PANIC BREATHING”
Each athlete will complete 500-400-300-200-100m rows for overall total time.
– One athlete rows the rest of the team is in a double kettlebell rack position, a plank, and a suitcase hold. Rotate positions until all athletes complete all rows.
Post teams and times to whiteboard!
WATCH:
WORKOUT for Friday 11/19/2021
Build to a heavy BELLA COMPLEX
every minute on the minute for 10 minutes:
a. 10 hang power cleans, 25/40kg
b. 12 thrusters
Every 5:00 for 25:00 row 500m. Your score is your slowest 500m.
READ: Mat Fraser and the Buttery Bros Go Full Bodybuilder For a Back and Bicep Gym Day – BarBend
SKILLS for Thursday 11/18/2021 is the CLEAN
CONDITIONING for Thursday 11/18/2021
