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
IN-GYM WORKOUT for Saturday 4/24/2021
Warmup
EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round
Conditioning
AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”
Then 5 attempts at a heavy 3-rep snatch-grip deadlift
Post-Workout
– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang
READ: How Exercise Improves Your Sleep – PerformaSleep
WATCH:
View this post on Instagram
In chest-to-bar pullups focus on pulling the elbows back after reaching hip extension, or the straight-body position you see here.
Notice the elbows go through the body, legs locked, ankles together, chest up and chin up.
IN-GYM WORKOUT for Friday 4/23/2021
Warmup
every minute on the minute x 3 rounds
a. 5-8 calorie sprint
b. 5-8 pullups
c. 5-8 dips
d. Up to 3 CLEAN & JERKS, increasing in weight
Conditioning
every :30 for 15 minutes:
2 pullups
4 pushups
6 MB squats
then
for time:
1000m row
50 alt pistols (depth step-up)
15 muscle-ups OR 30 jumping c2b
Post time to whiteboard!
READ: Peloton Treadmill Accidents Spark Push to Change Product Safety Law – The Verge
WATCH:
#tbt to when the AM crew came MATCHING in Seattle shades: grey, blue, and black
CONDITIONING for Thursday 4/22/2021
for time:
50-40-30-20-10 double unders
25-20-15-10-5 sumo deadlift high pulls
NO EQUIPMENT? NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!
READ: How to Not Suck at MURPH – Eo3 Fitness
WATCH:
IN-GYM WORKOUT for Wednesday 4/21/2021
Warmup
every minute on the minute x 3 rounds
a. 5-8 pullups
b. 5-8 dips
c. 5-8 muscle snatch + deepest overhead squat
d. 5-8 burpees
e. Up to 3 CLEAN & JERKS, increasing in weight
Workout
#21point3and4
For time/15:00 limit
15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest
15 front squats, 30 chest-to-bar pullups, 15 thrusters, 1:00 rest
15 front squats, 30 bar muscle-ups, 15 thrusters
immediately into
7 minutes to establish a max deadlift + clean + hang clean + jerk
Post score/time and weights to whiteboard.
Post-Workout
– Lower body: CHAIR STRETCH.
– Upper body: SINK STRETCH
– Extra challenge: GERMAN HANG
READ: What. A. Day (4/20/2021) – Crooked Media
WATCH:
