In a proper kip (and beat kips) we can see the body hit a global arch by using the rig’s post as a plumb line. The sequence for any hanging kipping motion would be hang > arch > hollow > hip crease > hip extension > rep.
WORKOUT for Monday 10/4/2021
Wall walks, inverted still ring skills, beat kip progressions
deadlift 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
for time:
120 double unders
60 kettlebell swings
30 pogo burpees
60 pistols, alternating
120 double unders
Post time to whiteboard!
READ: On Reverse Hypers – Westside Barbell
Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 10/3/2021
WORKOUT for Saturday 10/2/2021
Front squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
*3 tag jumps, (12” above reach) between each set
12-9-6 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 35/60kg
5:00 rest, then
9-6-3 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 50/80kg
Post times to whiteboard!
WATCH/LISTEN:
WORKOUT for Friday 10/1/2021
hip extensions/reverse hypers, dips, and the bicep opener compex
every 2 minutes on the minute x 5 sets:
snatch + 2 overhead squats
5-6 rounds:
35/50 calorie row
3-4 (full) snatch, 80%+
2:00 rest
Post results to your journal!
READ: Running For Beginners: A Guide to Building Confidence & Keeping Routine – BOX ROX
CONDITIONING for Friday 10/1/2021
READ: High School Affiliate Celebrates 10 Years, Helps Spread CrossFit to 52 Other Las Vegas Schools – MCU
WORKOUT for Wednesday 9/29/2021
knee and ankle bulletproofing then
every minute on the minute for 15 minutes:
a. 4 muscle-ups
b. 8 cleans, 40/64kg
c. 12 box jumps, 24/32”
Finish it off with 50 target jumps for time (12” above reach, switching sides halfway). Post results to journal!
READ: Podium Nutrition (by Mat Fraser and the Buttery Bros) Lands Exclusive Distribution Deal with GNC – MCU
In our pursuit of increased fitness, you should know how to endure light loading for a long time as varying intensities. HIIT workouts can help build your cardiovascular endurance, especially if you don’t care for running, rowing, or cycling.
CONDITIONING for Tuesday 9/28/2021
READ: Reebok Nano X1 Review – As Many Reviews As Possible
