Join us at 10am on Zoom for Yoga with IVAN.MVMT
RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 7/25/2021
WATCH:
Good luck to Tony, Scott, and Daisy who compete in the Sasquatch Strength Summer Classic Weightlifting Meet!
WORKOUT for Saturday 7/25/2021
70 kettlebell swings, 16/24kg
60 toes-to-bar
50 pistols
40 kettlebell shoulder-to-overhead, 16/24kg
30 pogo burpee
20 muscle-ups
400m run after each line! KBS then run then t2b then run then single leg squat then run… muscle-ups then run then “TIME!”
WATCH:
Your setup and approach to each lift can mean success or failure so be intentional every time you lift until it’s automatic.
WORKOUT for Friday 7/23/2021
Warmup
every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 wall walks
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight
MetCon
“DIANE”
21-15-9 reps for time:
deadlift, 65/102kg
handstand pushups
Or 3-6-9-12-etc to a 12:00 cap.
READ: Does CrossFit Have a Future? – The New Yorker
CONDITIONING for Thursday 7/22/2021
READ: Five Takeaways From the 2020 CrossFit Games Documentary, “RESURGENCE” – Morning Chalk Up
Do you work your individual prehab & rehab exercises?
WORKOUT for Wednesday 7/21/2021
Warmup
every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 HSPU
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight
Strength
back squat 6 sets of 6 reps at 70-75%
MetCon
27-21-15-9 reps for time:
power clean, 35/53kg
(ring) dip
A different take on “ELIZABETH”- an additional round of 27 and it’s a tad lighter at 35/53kg (versus 43/61kg)
WATCH:
WORKOUT for Tuesday 7/20/2021
READ: Russian Kettlebell Swings vs American Kettlebell Swings – BarBend
Anyone miss BELL BALL?
WORKOUT for Monday 7/19/2021
Warmup
2-3 rounds at your own pace with a single bell or bumper plate
200m waiter’s walk
8-12 front squats
8-12 push press
8-12 RDL
8-12 situps or toes-to-bars
1-2-3-2-1 HSPU strength progressions
MetCon
10 rounds for time:
10 pullups
20 kettlebell swings, 20/32kg
READ: Preparing For Wildfire Smoke in South Seattle This Summer – South Seattle Emerald
