Join us at 10am on Zoom for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 8/22/2021
READ: Zone, Paleo, Vegan, Macro Counting, Intuitive Eating: 12 Years of Nutrition with Sam Briggs – Morning Chalk Up
WORKOUT for Saturday 8/21/2021
Every :90 hang clean x 7 rounds:
50-60-70-80-90 (3)
AMRAP in 10:00
15/12 calorie row
20 burpee over rower
25 slam ball, 20/30lbs
then
AMRAP in 5:00
9/12 calorie row
12 burpee over rower
15 slam ball, 20/30lbs
Each AMRAP is scored separately. Post scores to whiteboard!
WATCH:
WORKOUT for Friday 8/20/2021
for time:
300 double unders
200 hand-release pushups
100 single-leg squats
then plenty of time for post-workout mobility! Post times to whiteboard.
READ: Positivity vs The Process – WODprep
WATCH: Single-Leg Squat Progressions
CONDITIONING for Thursday 8/19/2021
READ: Three Recent COVID-19 Outbreaks and What the Data Says About How to Prevent a Larger Surge in Cases – Public Health Insider
WATCH: Footwork in the Split Jerk with Chad Vaughn – CrossFit Journal
WORKOUT for Wednesday 8/18/2021
establish a 5RM sumo deadlift, then
“ANDI”
for time:
100 hang power snatches
100 push press
100 sumo deadlift high pull
100 front squats
Rx = 20/29kg and should take around 30 minutes to complete. Post time to whiteboard!
READ: 210114 “ANDI” – CrossFit
WATCH:
CONDITIONING for Tuesday 8/17/2021
READ: In Defense of High-Rep Olympic Lifts – CrossFit
WORKOUT for Monday 8/16/2021
Warmup
4 rounds of 1-2-1 reps of a wall walks
Strength
back squat 50/5 70/3, 80/3, 90/3 (2), 90/3+
Conditioning
5 max kettlebell snatches
5 max kettlebell jerks
5 max kettlebell cleans
Post scores to whiteboard.
READ: WTF Is Kettlebell Sport? – The Athlete Lab
WATCH:
