SKILLS for Saturday 7/30/2022 is the SQUAT
WORKOUT for Sat 7/30
“CGO 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
deadlift, 43/61/70/102kg
bar-facing burpee
Compare to 3/4/2022 or 3/5/2022. Post scores to whiteboard!
WATCH:
WORKOUT for Friday 7/29/2022
“CGO 22.1″
AMRAP in 15 minutes:
3 wall walks/bear crawls
12 alternating dumbbell snatches, 20/35/50lbs
15 box jump overs, 12/20/24”
Compare to 2/26/2022. Post score to whiteboard!
Gymnastics for Fri 7/29
E:30×20
:03+ top-of-pullup hold
1+ bar muscle-up
then handstand press development: planche, kickup, and negatives
WATCH:
SKILLS for Thursday 7/28/2022 is the CLEAN
MOBILITY for Thurs 7/28
READ: How Rich Froning Uses Breath Training to Prepare for the CrossFit Games – Morning Chalk Up
WORKOUT for Wednesday 7/27/2022
“PENALTY BOX”
100 overhead squat (20/29/43kg) for time. Every minute on the minute perform 10 box jumps, 12/20/24”
Post time to whiteboard!
WATCH: All the squats got you walking funny? Your pants tight? Here’s some focused stretching to loosen it all up.
Bonus points for doing it outside- wear sunscreen!
SKILLS for Tuesday 7/26/2022 is the DEADLIFT
Gymnastics for Tues 7/26
still rings, handstand shaping, headstands, handstand walking, core
CONDITIONING for Tues 7/26
WORKOUT for Monday 7/25/2022
for time:
21-15-9-15-21 thrusters
42-30-18-30-42 unbroken double unders
Modify to penguin jumps or 2x single unders. Post time to whiteboard.
WATCH:
SKILLS for Saturday 7/23/2022 is the DEADLIFT
“YOU GO, I GO” WORKOUT for Saturday 7/23
as many rounds as possible in 20 minutes:
1 power clean
3 jerks
5 deadlift
7 pushups
Rx = 29/43/61kg. One athlete completes one full round before a tag for other partner to go. Use the same barbell. Post score to whiteboard!
WORKOUT for Friday 7/22/2022
every minute on the minute for 40 minutes:
a. 25 (UB) double unders
b. 20 box jump over
c. 15 perfectly-vertical kettlebell swings, 12/16/24kg
d. 10 dumbbell split jerks, 2×20/35/50lbs
e. 5+ bar muscle-ups
Post results to whiteboard!
Gymnastics for 7/22
Crawling, back bends, and bar skills like the underbars above
READ: Intensity > Volume – Street Parking
SKILLS for Thursday 7/21/2022 is the SNATCH
CompEx for 7/21
Dirty 30, snatch complex, “GROUNDHOG DAY”, posterior chain accessory work
Follow Along Stretching for 7/21
Does anyone want to compete this weekend in a mixed-pair at the Whiskey Throttle Team Throwdown at CrossFit Chateau? We have a pair of athletes that can no longer attend and don’t want the registration to go to waste. The workouts have already been announced at the website linked and I think most folk who attend regularly can get through it no prob.
Shoot a comment below to claim it!
WORKOUT for Wednesday 7/20/2022
5k row for time, then
5 rounds for time:
10 power snatch, 20/29/43kg
20 dips
(Rx+ = Ring dips, 29/38/52kg)
Post times to whiteboard!
READ: Why No One Answers Their Phone Anymore – The Atlantic
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