Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle.
CONDITIONING for Tuesday 4/20/2021
SINDRI
max reps in 10:00
10 deadlifts
20 pushups
30 Russian twists
Post score to comments!
READ: The 10 Best CrossFit Games Battles of All Time – BarBend
WATCH:
Who else is excited for another go-around with these burpee box jump overs?
IN-GYM WORKOUT for Monday 4/19/2021
Warmup
every minute on the minute x 15 complete
a. 5-8 pullups (work into kipping skills)
b. 5-8 dips (or bar/ring muscle-up into dips)
c. 5-8 complexes of a clean + front squat + s2o
d. 5-8 burpee
e. Up to 3 SNATCHES, increasing in weight
Goal here is to get some technical practice on these skills and to feel some intensity with the barbell.
Metcon
“KRONOS”
for total overall time complete 100 burpee box jumps overs (12/20/28”) in a 1:00 work, 1:00 rest format.
22:00 limit. Immediately into
100 alternating DB snatches (20/35/50lbs) for time
Post both TIMES to whiteboard (Ex: 16:32 / 18:52)
READ: Mat Fraser, The Buttery Bros Team Up For New Supplement Company – Morning Chalk Up
WATCH: At-Home Kettlebell Workout, premiering at 6pm PST
Join us after the 9am premiere of HIIT for yoga with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info.
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/18/2021
While the normal standard for the pullup is ‘chin higher than hands’, it’s better to train chest-to-bar to build a better strength and stamina buffer.
This will be all too important when we get to MURPH in May.
IN-GYM WORKOUT for Saturday 4/17/2021
LYNNE
5 rounds for max total reps
Max-rep bench press, .7BW/BW
Max-rep pullups
Each round should be scored in your journal. Post total bench press reps/total pullups.
READ: Regular Exercise May Help Protect Against Severe Covid – NY Times
WATCH:
IN-GYM WORKOUT for Friday 4/16/2021
Warm Up
– Row 1:00 at each stroke rate: 16/24/32/24/16. It’s not about moving slower, it’s about resting between strokes longer.
– Dislocates to wait for rest of the group
– Junk Yard Dog warmup
– 50 slam ball or pullups or hang squat clean with MB
MetCon
70 strict presses for time
– 15/30/45kg
– every break do 5 burpees-over-bar
Once completed move immediately into 10 sets of 10 reps of perfectly-vertical kettlebell swings
Post TIME to whiteboard.
READ: Your Burnout Is Unique. Your Recovery Will Be, Too. – HBR
WATCH:
Both the pushup and the burpee require the torso to make contract with ground at the “bottom” of the exercise.
CONDITIONING for Thursday 4/15/2021
HELA
MAX REPS in 10:00
30 plate hops
20 Russian twists
10 ground-to-overhead
Rest 2-3 minutes and repeat if you need more volume, otherwise follow along with the cool down stretches. Post score to comments/journal!
READ: “I Do Not Trust People in the Same Way and I Don’t Think I Ever Will Again” – SLATE
WATCH:
Shoulders stay forward of the barbell until the bar reaches mid-thigh!
IN-GYM WORKOUT for Wednesday 4/14/2021
Preparation
Row 1:00 at each of the following stroke rates (for a total of 4 minutes): 18, 24, 30, 36
then Junk Yard Dog warmup followed by 50 slam ball or pullups or hang clean with medicine ball
MetCon
AMRAP in 10:00
10 pullups
20 pushups
30 slam ball
rest then
AMRAP in 10:00
10 snatch, 15/24/35kg
20 pogo burpees
Post both scores (total reps) to whiteboard.
READ: An Aging Face and Why It Doesn’t Matter – TIME
WATCH:
