CONDITIONING for Thursday 7/15/2021
BALDER
:90 of work followed by :30 of rest, repeated for 30:00
a. run / row / jump rope / jumping jacks / bike / etc
b. situp + 4 russian twists
c. clean + 2 lunges
d. pogo burpees
e. shoulder taps
We’ll take you through a warmup, skills, a workout (with clock on screen), and a cool down stretch. Post score to comments!
READ: Three Strikes- But She’s Not Out Yet – CrossFit Games
WORKOUT for Wednesday 7/14/2021
Warmup
Coach-led movement patterns then the handstand pushup (HSPU) strength ladder: 6 rounds of 1-2-1 reps
Strength
back squat 5 sets of 5 at 70-75%
MetCon
as many reps as possible in 15:00
30 toes-to-bar
45 kettlebell swings, 20/32kg
60 (unbroken) double unders
Post score to whiteboard!
READ: Time-Efficient Inspiratory Muscle Strength Training Lowers BP and Improves Function – Journal of the American Heart Association
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CONDITIONING for Tuesday 7/13/2021
We’ve slowed down substantially on the virtual class options with the class sizes and schedule opening up. Are you still interested in new content? What do you want to see?
We’ve offered High Intensity Interval Training, Kettlebell, Core, Mobility, and more. We’re willing to keep going if anyone wants it.
READ: How to Watch the 2021 NOBULL CrossFit Games – BarBend
Our belief in our standard for high-rep deadlifts is to focus on the quads and the glutes flexing as hard as possible, along with the abs. Leave the shoulders alone as it can actually get you to overextend, leading to unneeded stress in your lower back.
WORKOUT for Monday 7/12/2021
Warmup
Coaches choice, then 2 rounds of 1-2-3-2-1 hanstand pushup strength progressions
MetCon
As many reps as possible in 15 minutes:
12 deadlifts
9 hang power cleans
6 push jerks
Rx = 45/70kg. Post score to whiteboard!
READ: How Steak Became Manly and Salads Became Feminine – The Conversation
Join us for YOGA on Zoom with IVAN.MVMT at 10am after you RSVP via PushPress for meeting room info.
HIGH INTENSITY INTERVAL TRAINING for Sunday 7/11/2021
READ: 5 Essential Life Advice From Seniors – TED Ideas
WORKOUT for Saturday 7/10/2021
Warmup
1 round of 1-2-3-4-5-4-3-2-1 handstand pushup (HSPU) reps, then movement patterns
Workout
3 rounds for time:
800m run
12 alternating split jerks
24 deadlifts
36 toes-to-bar
Post time to whiteboard!
READ: On Guard: Curtis McDowald Is Fighting His Way to the Top of the Fencing World – GQ
Jump higher and spin as soon as you leave the ground if you have trouble linking double unders.
WORKOUT for Friday 7/9/2021
Warmup
Coaches’ choice then our handstand pushup strength ladder: 6 rounds of 1-2-1 reps
MetCon
Each round for time:
Calories, Double unders, and overhead squats
a. 20-60-20 at 35/60kg
b. 30-90-30 at 25/40kg
c. 40-120-40 at 15/20kg
2:00 rests between each round. Post overall time to whiteboard.
READ: Stay Cool When You Don’t Have A/C – Vice News
