No classes on Zoom today but checkout this new video by IVAN.MVMT
YOGA for Sunday 8/8/2021
The equivalents we use for cardio training: a 400m run = a 500m row = a 500m ski = a 1000m air bike = approx 2:00 of jump roping.
WORKOUT for Saturday 8/7/2021
back squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5 (2), 85/5+), then
Every 4:00 for 24:00
50’ dumbbell mixed rack lunge, 2×35/50lbs
25 wall ball, 14/20lbs
200m medicine ball run, 14/20lbs
Post results to whiteboard!
READ: How to Advocate For Yourself at the Doctor – Women’s Health
WORKOUT for Friday 8/6/2021
Rack jerk 6 sets of 2 (50-60-70-80/3) then
CGO 21.1
for time/15:00 cap:
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double unders
Post-workout do some calf stretching, lax ball to front/side/back of shoulder. Post time or reps to whiteboard!
READ: 3 Killer Strategies For CrossFit Open Workout 21.1 – WODprep
WATCH:
Sometimes you don’t want to see the monitor.
CONDITIONING for Thursday 8/5/2021
READ: Consistency Is Key: Justin Medeiros’ Performance at the Games Mirrors CrossFit Methodology – Morning Chalk Up
WATCH:
https://www.youtube.com/watch?v=1uf_dTJrlnc
The Hawaiian Squat is a great movement pattern for learning how to sit back as well as a great stretch for the posterior muscles.
WORKOUT for Wednesday 8/4/2021
every 2 minutes on the minute for 5 rounds do 3 sumo deadlifts, then
“NATE”
as many reps as possible in 20 minutes:
2 (ring) muscle-ups
4 handstand pushups
8 kettlebell swings, 24/32kg (heavy)
Mobility post-workout should be elevated pigeon and tricep SMR. Post score to whiteboard!
READ: Should You Follow the Ketogenic Diet While Strength Training? – BarBend
WATCH:
CONDITIONING for Tuesday 8/3/2021
READ: From Pregnancy to Podium, the Queen of Iceland Returns – Morning Chalk Up
WATCH:
WORKOUT for Monday 8/2/2021
every minute on the minute for 10 minutes perform a HANG CLEAN + POWER CLEAN, building to a heavy complex, then
5 rounds for time:
15 hang power snatch, 15/25kg
15 push press, 15/25kg
15 SDHP, 15/25kg
15 front squats, 15/25kg
Post time to whiteboard!
WATCH:
