Like Manny’s shadowboxing class but do it in the sun! A combination of bodyweight and shadowboxing conditioning. Get nice and sweaty in the sun (sunscreen recommended)
Warm-up:
DROM for spine, neck, shoulders, hips, arms, wrists, elbows
10 nose-breathing burpees
10 air squats
10 push-ups
10 v-ups
10 push-ups
10 air squats
10 nose-breathing burpees
1:00 plank
Practice Movements:
– Are you Orthodox (right-hand forward) or Southpaw (left-hand forward)?
– With your muscle memory from CrossFit, utilize your hip-turn/swing to deliver power (not your shoulder or elbow) pivoting on your back foot when necessary. Flex your abs and glutes and exhale sharply with every swing. Do not fully lock out your elbow with every swing.
Slow, deliberate technique practice:
1:00 left jab
1:00 right jab
1:00 left hook
1:00 right hook
1:00 left uppercut
1:00 right uppercut
Alternate occasionally with a “low blow” where you do a half-squat then jab or hook
Stay on the balls of your feet, take a few seconds between rounds to shake it out and stay loose
WOD:
10 minutes of freestyle boxing
Keep consistent for 10 minutes. If your arms are getting heavy, take 10 seconds to shake things out then get back to it!
Cooldown:
Brisk walk for 5-10 minutes
Stretch out your shoulders and abs
Schedule addition! We’ll be adding another morning session on MWF so the calendar adjusts a little bit:
– 5am CompEx (was previously at 5:15am)
– 6:30am CompEx *NEW*
then the regularly-scheduled 8am Guided Training, etc.
CONDITIONING for Monday 7/27/2020
“What’s life without a little risk?” – Sirius Black
Tabata plank jacks, straight into
Tabata crunches, then
3 rounds for time:
18 v-ups
15 goblet squats
12 alternating devil’s press
9 pushups
400m run
Cooldown with
1:00 straddle center
1:00/side straddle
1:00 seal stretch
1:00/side doorway stretch
Use a medium weight (kb, db, household object, weighted backpack). Try to push it on the run portion at a speed faster than your normal jog and use the other movements as opportunities to bring the heart rate down from the run.
2:00 of high knees can substitute for running, and a devil’s press can be modified to a burpee + thruster with weighted backpack.
Post results to comments!
Pullup Strength Ladder (Week 5 of 12): EMOM x4 do 1-2-1 pullups
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CONDITIONING for Sunday 7/26/2020
The Somewhat Strange Parentals
Stimulus
Today is a light day so athletes can enjoy the day. Take the runs easy and push during the movement portion.
Warmup
4 x 10 Leg Swings
20 Air Squats, nose breathing only
10 Lunges/leg, nose breathing only
3min DROM
WOD
1 Block run – starting with 20 Double Rock Launchers
1 Block run – starting with 100m sprint
1 Block run – starting with 1:00 squat hold
1 Block run – starting with 100m lunges
Indoor: Sub out the Run for 2:30 of any cardio. Sub the Sprint for 0:15 sprint of that cardio movement.