IN-GYM WORKOUT for Friday 4/30/2021
Warmup
AMRAP until coach says stop
15 air/goblet squats
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)
Conditioning
Tabata front squats, 25/35/44kg, then
5 rounds for time:
500m row
30 slam ball, 10/20/30lbs
30 box jumps, 12/20/24”
Post time to whiteboard/comment!
WATCH:
Hip extension is one of the most-common patterns we utilize in our training. Like the photo above the hips go back with a flat back and bent legs then you stand quickly and powerfully into good posture.
CONDITIONING for Thursday 4/29/2021
GANON
AMRAP in 15:00
12 one-arm deadlift
9 one-arm hang power clean
6 one-arm shoulder-to-overhead
Alternate sides each round. Post results to comments!
LISTEN: Sex Education Often Leaves Out Queer People. Here’s What You Need to Know – NPR’s Life Kit
Are you stronger and with better technique than a year ago?
STRENGTH & CONDITIONING for Wednesday 4/28/2021
Warmup
– 15 air squats
– 12 calories sprint
– 9 hand-release pushups (or HSPU)
– 6 pullups
– 3 knees-to-bar
AMRAP until coach says stop! Feel free to go hard if you’d like (there’s no conditioning today) then let’s do Tabata situps
Strength
Every 90 seconds, starting with an empty bar
– HANG SNATCH for as long as possible until you reach or max or total 3 misses then
– HANG CLEAN for as long as possible until you reach a max or total 3 misses
Focus on reaching the FINISH position of each lift to ensure maximum elevation of the barbell, then dive under as quickly as you can.
Post both lifts to whiteboard!
WATCH:
Make sure you have your jump rope on you this week!
Better yet, why not sign up for a free cubby in the shop room where you can store your gym-specific gear? That way you don’t have to lug your stuff in every time.
Ask a coach about it next time you’re in.
CONDITIONING for Tuesday 4/27/2021
SETUP
10-20-30-40-50 reps for time:
pogo hops
push press
reverse crunches
Ideally done with a bumper plate, but use whatever you’ve got! 20:00 time cap. Post time to comments!
READ: Knee Noise? – Kneesovertoesguy
For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep.
IN-GYM WORKOUT for Monday 4/26/2021
Warmup
15 air squats
12 calories
9 hand-release (or handstand) pushups
6 pullups
3 toes-to-bar
Repeat until coach says otherwise!
Workout
EMOM for 30 minutes:
a. 12-18 calories
b. 5-8 deadlifts
c. 12-18 pistols / step-downs
d. 5-8 (c2b) pullups
e. 1 clean + 2 jerks
Focus on completing the Rx work within the minute with some time (10-20sec) to rest before the next interval. We’d prefer you maintain the most-complex version of the skill and adjust the reps in terms of scaling.
Go heavy on the jerks! Post results to your journal and the whiteboard.
READ: Inconsistent on the Rings? – CrossFit Journal
WATCH: 2-Part Follow-Along Kettlebell Workout
Join us for our regular Sunday double header: HIIT (video below) at 9am and then join us on Zoom for Yoga with IVAN.MVMT at 10am!
RSVP via PushPress for meeting info.
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/25/2021
IN-GYM WORKOUT for Saturday 4/24/2021
Warmup
EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round
Conditioning
AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”
Then 5 attempts at a heavy 3-rep snatch-grip deadlift
Post-Workout
– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang
READ: How Exercise Improves Your Sleep – PerformaSleep
WATCH:
View this post on Instagram
In chest-to-bar pullups focus on pulling the elbows back after reaching hip extension, or the straight-body position you see here.
Notice the elbows go through the body, legs locked, ankles together, chest up and chin up.
IN-GYM WORKOUT for Friday 4/23/2021
Warmup
every minute on the minute x 3 rounds
a. 5-8 calorie sprint
b. 5-8 pullups
c. 5-8 dips
d. Up to 3 CLEAN & JERKS, increasing in weight
Conditioning
every :30 for 15 minutes:
2 pullups
4 pushups
6 MB squats
then
for time:
1000m row
50 alt pistols (depth step-up)
15 muscle-ups OR 30 jumping c2b
Post time to whiteboard!
READ: Peloton Treadmill Accidents Spark Push to Change Product Safety Law – The Verge
WATCH:
#tbt to when the AM crew came MATCHING in Seattle shades: grey, blue, and black
CONDITIONING for Thursday 4/22/2021
for time:
50-40-30-20-10 double unders
25-20-15-10-5 sumo deadlift high pulls
NO EQUIPMENT? NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!
READ: How to Not Suck at MURPH – Eo3 Fitness
WATCH:
IN-GYM WORKOUT for Wednesday 4/21/2021
Warmup
every minute on the minute x 3 rounds
a. 5-8 pullups
b. 5-8 dips
c. 5-8 muscle snatch + deepest overhead squat
d. 5-8 burpees
e. Up to 3 CLEAN & JERKS, increasing in weight
Workout
#21point3and4
For time/15:00 limit
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 into
7 minutes to establish a max deadlift + clean + hang clean + jerk
Post score/time and weights to whiteboard.
Post-Workout
– Lower body: CHAIR STRETCH.
– Upper body: SINK STRETCH
– Extra challenge: GERMAN HANG
READ: What. A. Day (4/20/2021) – Crooked Media
WATCH:
