T-spine twists help gain range and stability for movements dealing with heavy loads or overhead positions.

WORKOUT for Friday 7/30/2021

every 2 minutes on the minute do 1-2-3-2-1 reps of your handstand pushup progression. Repeat for 3 total rounds.

AMRAP in 7:00
8 lunges
9 toes-to-bar
10 dumbbell hang clean & jerks, 35/50lbs

(Rest 3:00)

AMRAP in 7:00
8 dumbbell lunges, 35/50lbs
9 toes-to-bar
10 dumbbell Devil’s press, 35/50lbs

(Rest 3:00)

AMRAP in 7:00
8 pistols
9 toes-to-bar
10 dumbbell snatch, 35/50lbs

Post total reps completed to whiteboard.

READ: Shi Zhiyong Soars in Tokyo- Sets 364kg World Record Total at only 73kg (about 160lbs!) – BarBend
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How’s your mobility?

If you can’t get into deep ranges of motion, you can’t access and recruit more muscle mass. If you can’t access tons of muscle you can’t get stronger.

WORKOUT for Wednesday 7/28/2021

Complete all three:
a. establish a 5RM back squat
b. establish a 5RM deadlift
c. 5k row for time

Post results to whiteboard!

READ: Register for the 2021 Virtual CrossFit Games. I’ll be doing them in gym all weekend!
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Join us at 10am on Zoom for Yoga with IVAN.MVMT

RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 7/25/2021

WATCH:

Your setup and approach to each lift can mean success or failure so be intentional every time you lift until it’s automatic.

WORKOUT for Friday 7/23/2021

Warmup

every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 wall walks
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight

MetCon

“DIANE”

21-15-9 reps for time:
deadlift, 65/102kg
handstand pushups

Or 3-6-9-12-etc to a 12:00 cap.

READ: Does CrossFit Have a Future? – The New Yorker