Join us for YOGA with IVAN.MVMT at 10am on Zoom.
RSVP via PushPress for meeting info
AT-HOME RECOVERY for Sunday 3/28/2021
for 20 minutes at a conversational pace:
10m/30′ lateral shuffle, each direction
8 one-arm row/side
20 lateral step-overs
5 turkish situps/side
For the lateral shuffle just move around your space for no more than :15 then reverse the direction. I would load up a bag/backpack and you can use that for both the one-arm row AND turkish situp. Finally for the lateral step-over you can just use a chair if you don’t have a broom/pipe/stick/band you can setup. The goal is to challenge the control and flexibility of the hip actively so do what must be done.
Congrats to all of those who participated in the workouts of the past 3 weeks. We’ll be retesting these in over a month to see if we can make some improvements on the skills, stamina, and conditioning in regards to all these tested elements!
SUNDAY READ: 8 At-Home Workouts with Air Squats – BOXROX
Good luck if you’re doing #21point3and4 today!
IN-GYM WORKOUT for Saturday 3/27/2021
#21point3
for time/15:00 time cap:
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 followed by
#21point4
establish a 1RM of the following complex in 7:00:
deadlift
clean
hang clean
jerk
Post scores to whiteboard and your journal. And submit your scores if needed!
AT-HOME WORKOUT for Saturday 3/27/2021
READ: CGO 21.3 / 21.4 Preliminary Analysis & Strategies – BTWB
WATCH:
Looks like we’re finally getting a barbell in this year’s Open. Even then, the Equipment-Free option looks like a great challenge!
CONDITIONING for Friday 3/26/2021
COSINE
Every minute on the minute for 20 minutes:
a. 12 burpees
b. 24 medicine ball push press
c. 12 medicine ball cleans
d. 36 plank jacks
Modify the numbers as needed-try to complete each of the movements in 40 seconds or less, at least for the first two rotations. Medicine ball should be about 20/14lbs+ so keep that in mind if you’re modifying the equipment.
Post results to comments.
READ: CrossFit Open 21.3 & 21.4 Workout Descriptions and Strategies – Morning Chalk Up
WATCH:
Who wants to bet we get THRUSTERS and PULLUPS or TOES-TO-BAR for 21.3? Instead of the usual 5pm release they’ll be announcing the workout live (video below) at 12pm PST.
IN-GYM WORKOUT for Thursday 3/25/2021
Tabata planks, Tabata squats, 50 box jumps (do something different from Tuesday!)
EMOMx15:
power snatch + overhead squat
-OR-
snatch + snatch balance
15-12-9-6-3 reps for time:
power snatch, 20/45/64kg
burpee over bar
Post heaviest complex (and what version you did) and time to whiteboard.
READ: Dying Planet or Not, Americans Won’t Stop Eating Beef – Eater
WATCH:
Fresh off of joining the 1750 WOD club!
CONDITIONING for Wednesday 3/24/2021
CONFRINGO
tabata squats
tabata dips
tabata v-ups
tabata pushups
tabata burpees
Rest 1:00 between exercises. Remember: the original intention for tabata intervals is to go full effort each time you’re supposed to work, not a strategy in hitting a specific number. Especially when these exercises are all bodyweight.
Post results to your journal and/or comments!
READ: Is the Pandemic Breaking Our Backs? – The New Yorker
WATCH:
Lots of burpee box jumps over this past week. Did you feel prepared for them?
IN-GYM WORKOUT for Tuesday 3/23/2021
AMRAP in 15 minutes:
55 deadlifts, 50/75/110kg
55 calorie row
55 HSPU/Z-press
WATCH:
Our #1 use for foam rollers is breaking up the tissues in the upper back. An area that doesn’t get a much play and movement due to our ungodly amount of time in front of screens.
CONDITIONING for Monday 3/22/2021
Last week of our Test/Retest cycle! That includes our online conditioning pieces like this one:
BLITZEN
AMRAP in 8:00
8 snatches
16 situps
24 pogo hops
Rest 2:00 then
AMRAP in 5:00
hand-release pushup
bottom-only burpee
burpee
Post score to comments/your journal!
READ: Run in Solidarity with the AAPI Community – Runner’s World
WATCH:
