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:
Join us for YOGA with IVAN.MVMT
CONDITIONING for Sunday 8/15/2021
WORKOUT for Saturday 8/14/2021
snatch 6 sets of 3 reps (55/3, 65/3, 75/3, 85/3 (3)) then
CGO 21.2
for time:
10-20-30-40-50 alternating dumbbell snatches, 35/50lbs
15 burpee box jump overs, 20/24″
20:00 cap. Compare to .
LISTEN: Dan John on 10k Kettlebell Swings & Strength Origins – BarBend Podcast on Spotify
WATCH:
This Saturday at 12pm we will be running a KIPPING Skills class to learn how to use proper mechanics to improve your pullups, toes-to-bar, muscle-ups, and more! Open to all levels we’ll be covering the basic positions and transitions, and seeing how to apply it appropriately.
WORKOUT for Friday 8/13/2021
Warmup
2 rounds of 1-2-3-2-1 reps of the wall walks and still ring strength progressions then
Workout
“Nasty Girls”
3 rounds for time:
50 air squats
7 muscle-ups
10 power cleans, 43/61kg
Post time to whiteboard!
WATCH: The original Nasty Girls workout footage from 2008 or so
