CONDITIONING for Saturday 5/29/2021
Warmup
250m NO LEG row
10 toes-to-bar
250m NO ARM row
10 kettlebell push press/side
Repeat 3-4 times or until told otherwise.
MetCon
3 rounds for time:
1000m row
30 single leg squats
50 kettlebell clean & jerks (must switch sides every 5 reps)
Post time to whiteboard!
LISTEN: CovidWOD on Spotify
WATCH: Semifinal Events are here and you can watch the events live! There’s the Mid-Atlantic CrossFit Challenge in Knoxville, TN and the Torian Pro in Brisbane, Australia.
Pushups should be performed in an arch-body position!
WORKOUT for Friday 5/28/2021
Warmup
Practice your MURPH strategies! We’re going to do a 10-minute AMRAP of pullups, pushups, and squats. You can also choose one of the following:
a. 10/20/30
b. 5/10/15
c. 2/4/6
d. max pullups, max pushups, max squats (if you plan on going unpartitioned on Monday)
Since pushups will be the first movement to hit failure you can also try splitting that respective number in half and doing it as a transition between the squats and pullups. Instead of 5 pullups, 10 pushups, 15 squats you could try 5 pullups, 5 pushups, 15 squats, 5 pushups, etc.
Strength
5 front squats every 2 minutes for 6 sets
Conditioning
5 rounds for overall time:
12 Devil’s presses, 2×10/25/40lbs
40 ab-mat situps
1:00 rest
Post time to whiteboard!
LISTEN: MURPH Strategies on Memorial Day – Turbo Geeks
WATCH:
CONDITIONING for Thursday 5/27/2021
ODIN
As Many Reps As Possible in 25:00
12 devil’s presses
24 dumbbell step-ups
12 pogo burpees
Suggested Rx: 2×50/35/20lbs dumbbells and a 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you don’t have access to a large step.
Post results to comments!
READ: Urge Congress to Pass the GYMS Act and Save Local Gyms – CrossFit+
If you helped out your local restaurants and bars by reaching out to congress IT WORKED! Now your fitness communities including FOUNDATION need your help letting congress know that gyms were heavily affected by the pandemic and are arguably more necessary to improve one’s health. Please read the link and help us out!
Thinking of a strict press as a leg exercise will give you an even more solid base through your feet, legs, glutes, and abs.
WORKOUT for Wednesday 5/26/2021
Warmup
Until told otherwise:
15 jumping air squats / goblet squats
10 pushups / HR pushups
6 pullups / strict
:30 double unders
:15 Samson/side”
Strength
STRICT PRESS every :90 x 12:00 (5-5-3-3-1-1-1-1)
BACK SQUAT every :90 x 12:00 (5-5-3-3-1-1-1-1)
DEADLIFT every :90 x 12:00 (5-5-3-3-1-1-1-1)
Post results to whiteboard. Report any and all Personal Records by banging the gong then writing them on the PR Window!
READ: Weight Vest & Carrier Options – FOUNDATION
- OneTigres Low-Profile Plate Carrier $81 https://amzn.to/34fgmfO. This style is nice because of the simple stretchy enclosure. The shoulder straps are also hook-and-loop adjustable. The mesh makes it fairly breathable, but there’s very little padding throughout.
- WarTechGears carrier-only for $45 https://amzn.to/3oLWBG4. It’s a solid option similar to some of those listed in the BETTER, but the quality of materials feels very cheap and I worry that it wouldn’t hold up over time.
- CAP Barbell’s 20lbs weighted vest $35 https://amzn.to/3bQonvZ. It works, but comfort (especially for those with bigger chests) will vary tons.
BETTER
- MORPH Athletics (carrier & plates) for $160 https://www.morphathletic.com/collections/frontpage/products/20lbs-black-plate-carrier-vest-plates-included. These are another take on the BEST-level 5.11 carrier. Tons of padding throughout for comfort in movement, plenty of hook-and-loop for morale patches, MOLLE for pouch/accessory attachments, and best of all, a pair of plates included in the price.
- BEAR KOMPLEX Plate Carrier for $140 https://amzn.to/34fgmfO. This is the same brand of pullup grips we sell at the gym. A take on the BEST-level 5.11 carrier, it’s got a padded yoke for your shoulders and some quality industrial buckles on the sides. This lack of coverage on the side, paired with the DWR coating allows for increased breathability and moisture control. You can get it in Maroon or Navy on Prime.
- North Gym Carrier + Plates $180 https://amzn.to/3fhygF3. For those with wider and more muscular traps, this is similar to the other vests, but the straps are definitely wider.
BEST
- 5.11 Tactical Tac Tec Plate Carrier for $199 https://www.511tactical.com/tac-tec-plate-carrier.html. The best in the industry for its coverage and popularity amongst military and law enforcement. This company saw the need for the CrossFit civilians who wanted a higher-quality fitness vest and put out a product with tough materials. This is what I use.
- Rogue Fitness options $50 to $200. Tons to pick from the premiere seller for strength & conditioning athletes, including many of the options listed above. Haven’t had the chance, but they make their own weighted fitness vest which they make in-house.
CONDITIONING for Tuesday 5/25/2021
READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit
WATCH:
Bring your vests so you can practice wearing it and getting comfortable with movement during the warmups this week.
WORKOUT for Monday 5/24/2021
Warmup
Until told otherwise:
24 air squats
12 pushups
6 pullups
:30 double unders (or double under practice)
:15 Samson stretch/side”
Strength
In 8:00 establish a heavy hang snatch
Conditioning
10 rounds for time:
3 snatches, 30/50/70kg
5 burpee-over-bar
Full-effort the entire time. Please. Post times to whiteboard/comments/your journal!
WATCH:
