Bring in your jump ropes! Also if you didn’t already know, members have the option to store their gym gear in our cubby system. Just sign up on the clipboard in the back and you can get one assigned. That way you don’t have to lug your stuff around every time you come to the gym.
IN-GYM WORKOUT for Saturday 5/1/2021
Warmup
15 med ball front squats, light
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)
Repeat until coach says stop!
Workout
for time:
120 double unders
60 wall ball, 10/20/30lbs
30 bar muscle-ups
60 mb clean, 10/20/30lbs
120 double unders
Post time to whiteboard!
WATCH:
IN-GYM WORKOUT for Friday 4/30/2021
Warmup
AMRAP until coach says stop
15 air/goblet squats
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)
Conditioning
Tabata front squats, 25/35/44kg, then
5 rounds for time:
500m row
30 slam ball, 10/20/30lbs
30 box jumps, 12/20/24”
Post time to whiteboard/comment!
WATCH:
Hip extension is one of the most-common patterns we utilize in our training. Like the photo above the hips go back with a flat back and bent legs then you stand quickly and powerfully into good posture.
CONDITIONING for Thursday 4/29/2021
GANON
AMRAP in 15:00
12 one-arm deadlift
9 one-arm hang power clean
6 one-arm shoulder-to-overhead
Alternate sides each round. Post results to comments!
LISTEN: Sex Education Often Leaves Out Queer People. Here’s What You Need to Know – NPR’s Life Kit
Are you stronger and with better technique than a year ago?
STRENGTH & CONDITIONING for Wednesday 4/28/2021
Warmup
– 15 air squats
– 12 calories sprint
– 9 hand-release pushups (or HSPU)
– 6 pullups
– 3 knees-to-bar
AMRAP until coach says stop! Feel free to go hard if you’d like (there’s no conditioning today) then let’s do Tabata situps
Strength
Every 90 seconds, starting with an empty bar
– HANG SNATCH for as long as possible until you reach or max or total 3 misses then
– HANG CLEAN for as long as possible until you reach a max or total 3 misses
Focus on reaching the FINISH position of each lift to ensure maximum elevation of the barbell, then dive under as quickly as you can.
Post both lifts to whiteboard!
WATCH:
Make sure you have your jump rope on you this week!
Better yet, why not sign up for a free cubby in the shop room where you can store your gym-specific gear? That way you don’t have to lug your stuff in every time.
Ask a coach about it next time you’re in.
CONDITIONING for Tuesday 4/27/2021
SETUP
10-20-30-40-50 reps for time:
pogo hops
push press
reverse crunches
Ideally done with a bumper plate, but use whatever you’ve got! 20:00 time cap. Post time to comments!
READ: Knee Noise? – Kneesovertoesguy
For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep.
IN-GYM WORKOUT for Monday 4/26/2021
Warmup
15 air squats
12 calories
9 hand-release (or handstand) pushups
6 pullups
3 toes-to-bar
Repeat until coach says otherwise!
Workout
EMOM for 30 minutes:
a. 12-18 calories
b. 5-8 deadlifts
c. 12-18 pistols / step-downs
d. 5-8 (c2b) pullups
e. 1 clean + 2 jerks
Focus on completing the Rx work within the minute with some time (10-20sec) to rest before the next interval. We’d prefer you maintain the most-complex version of the skill and adjust the reps in terms of scaling.
Go heavy on the jerks! Post results to your journal and the whiteboard.
READ: Inconsistent on the Rings? – CrossFit Journal
WATCH: 2-Part Follow-Along Kettlebell Workout
Join us for our regular Sunday double header: HIIT (video below) at 9am and then join us on Zoom for Yoga with IVAN.MVMT at 10am!
RSVP via PushPress for meeting info.
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/25/2021
