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
Join us for Yoga with IVAN.MVMT at 10am on Zoom when you RSVP for class on PushPress
HIIT for Sunday 7/18/2021
READ: An ER Doctor in Arkansas Told Us What Its Like to Work in Unvaccinated America – Esquire
WORKOUT for Saturday 7/17/2021
5 rounds for time:
400m weighted run, 14/20lbs
30 med ball cleans, 14/20lbs
30 wall ball shots, 14/20lbs
Post time to whiteboard!
READ: Medicine Ball Training Basics – Dynamax
The grip set for a snatch can change for athletes depending on if the challenge is heavy with few reps, or lighter and higher-volume.
WORKOUT for Friday 7/16/2021
6-9-12-15-18 reps for time:
snatch, 38/63kg
handstand pushups
Post time to whiteboard!
READ: The Resurrection of Bass Reeves – Texas Monthly
WATCH:
