CONDITIONING for Tuesday 10/19/2021
READ: Would Exercising at 5am Make You a Happier Person? – The Guardian
Think, load, then lift
WORKOUT for Monday 10/18/2021
agility ladders then
every minute on the minute SNATCH to a max
* stop after 3 misses at the same weight/or satisfied
AMRAP in 20 minute:
15 situps
10 broad jump, 4/6′
5 shoulder-to-overhead, 30/60kg
Post snatch max and score to whiteboard!
WATCH:
Join us for YOGA live on Zoom at 10am with IVAN.MVMT
RSVP via PushPress for meeting room info
CONDITIONING for Sunday 10/17/2021
WATCH:
PARTNER WORKOUT for Saturday 10/16/2021
“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees
Post times to whiteboard!
READ: Is It More Important to Run Faster or Run Longer? – Outside
WORKOUT for Friday 10/15/2021
inverted warmups then bar muscle-up skills and build to a heavy clean
AMRAP in 10:00
250m row -OR- 200m run
6 bar muscle-ups
3 squat cleans, 65/100kg
Choose whichever skill (row/run) you can get done faster. Make sure that bar is as heavy as possible, but no misses!
TRY: You can do this on (low) rings or a pullup bar
How does this relate to CrossFit?
The bottom position (also known as the German Hang) is super-deep shoulder extension- a range most people are lacking in. Being able to get into this position- as well as being able to get out of it)- allow you the most potential in pushups, burpees, dips, muscle-ups, and barbell proximity in your olympic lifts.
CONDITIONING for Thursday 10/14/2021
THEN: STRETCH!
WORKOUT for Wednesday 10/13/2021
front squat 6×3 (50/5, 70/3, 80/3, 90/3, 90/3, 90/3+)
4 rounds for time:
20 pushups on barbell
20 pistols
20 strict press, 20/30kg
Post times to whiteboard!
WATCH: Here’s a little bit of insight the coaching team gets in programming- we have a more detailed lesson plan written out for each individual day too.
Want to see this more often? Should we cut the video for each specific day? Should I record with you in mind?
STRETCHING for Tuesday 10/12/2021
READ: 6 Amazing Benefits of Front Squats for All Athletes – BoxRox
Anyone up for a ski/snowboard conditioning class?
We’d meet twice a week for at least 8 weeks to prepare for the upcoming snow sport season. Drop a comment and let us know!
WORKOUT for Indigenous Peoples’ Day Monday 10/11/2021
agility ladders into the 6 sets of a snatch + overhead squat complex (55, 65, 75, 85-90, 85-90, 85-90) then
AMRAP in 20 minute:
15 situps
10 target jump, 6/12”
5 (strict) pullups
Post score to whiteboard!
READ: A Proclamation on Indigenous Peoples’ Day, 2021 – The White House
Join us for YOGA at 10am on Zoom with IVAN.MVMT.
RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 10/10/2021
CrossFit Links
