HIGH INTENSITY INTERVAL TRAINING for 7/4/2021
Join us at 10am for Yoga with IVAN.MVMT!
RSVP via PushPress for meeting room info.
Lanes disappear this weekend!
WORKOUT for Saturday 7/3/2021
Warmup
Row until told otherwise (about 1k-1.5k) then
– :20 work, :10 rest repeated for 6 minutes, alternate between hang snatches & fast feet
– HSPU ladder of 6 rounds of 1-2-1 reps
Workout
for time:
1 mile run
30 snatches, 45/60kg
1 mile run
30 clean & jerks, 55kg/70kg
1 mile run
30 deadlifts, 65/80kg
Post time to whiteboard. Can modify to a 2k row or 5k bike if needed.
WATCH: How to cycle your barbell clean & jerks by Misfit Athletics
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WORKOUT for Friday 7/2/2021
Warmup
Row until told otherwise (about 1k-1.5k) then
– alternating double tabata: thrusters & pogo burpees
– HSPU ladder of 6 rounds of 1-2-1 reps
Workout
for time:
50 dumbbell shoulder-to-overhead, 2×20/35/50lbs
50 dumbbell deadlifts
50 situps
100 1-arm dumbbell overhead squats
50 situps
50 dumbbell deadlifts
50 dumbbell shoulder-to-overhead
Post time to whiteboard!
READ: The ISABEL CrossFit WOD – VeryWellFit
CONDITIONING for Thursday 7/1/2021
HELA
As many reps as possible in 10 minutes:
30 plate hops
20 Russian twists
10 ground-to-overhead
For the hops you can simply use a line on the ground. Use a weight of any sort for the twists and g2o. Post score to comments!
WATCH: How Breathwork Can Change Your Training – Active Life HQ
Today marks the Statewide Reopening.
We will continue as we have operated for the last few months: enter when a staff-member allows, sign-in, then you’ll be assigned a lane.
News of our plans for our NEW NORMAL (no sign-in, no lanes, no masks, very much RSVP) are coming very soon, included an expanded class schedule.
Be on the lookout for said news, otherwise we keep the vulnerable ones safe by continuing what we’ve been doing. At least for the remainder of the week.
WORKOUT for Wednesday 6/30/2021
Warmup
Row until told otherwise then
– Tabata thrusters, empty barbell
– Tabata top-to-top pushups
– Then HSPU ladder of 2 rounds of 1-2-3-2-1 reps
Workout
establish a 5RM/3RM/1RM for at least 2 out of the 3 lifts: back squat, front squat, strict press
– Lift every 90 seconds
– Ideally you’ll do 3 attempts at a 5RM, 3 attempts at a 3RM, then 3 attempts at a 1RM
– That said we’re just running about 28 intervals so you can game your plan of attack
– Good luck and post your scores to the whiteboard!
– Bang the PR Gong and write it up on the glass if you set a new personal record!
Post each of biggest lifts
WATCH: See what elite-level athletes can do for this Friday’s workout
The heat gives you a great opportunity to stretch to recover and increase your flexibility! Check out some of our follow-along stretching routines.
CONDITIONING for Tuesday 6/29/2021
READ: A Collegiate Study That ISN’T About How Dangerous CrossFit Is – Morning Chalk Up
We’re adjusting our programming for the week to reflect the hot weather we’ve been having. Since we’ve been around 100 degrees today will be about joint health and pump rather than some heavy breathing.
Hydrate! Eat! Maybe take a rest day! Stay cool and we’ll see you soon.
WORKOUT for Monday 6/28/2021
Warmup
Row until told otherwise then
– Tabata thrusters, empty barbell
– Tabata top-to-top pushups
– Then HSPU ladder of 4 rounds of 1-2-1 reps
Workout
4:00 tempo front squats, 15-30kg
4:00 Z-press, 15-30kg
4:00 good morning, 15-30kg
3-4×20-30 strict pushups
3-4×12-15 JM press
3-4×5-8 HSPU/HSPU neg
3×21’s pullups, spotted
3×21’s (Zottman) bicep curls
3×21’s Lu raises
Complete.
READ: If You Can’t Take the Heat – CrossFit Journal
