Dubs and Sumo Deadlifts

Reverse Hyper and Glute-Ham Developers

SESSION for Thursday 4/23/2020

WARMUP

Jump rope for 8-10 minutes, trying to switch up your jump every :30 or so. If you don’t have a rope apply the same techniques to the Penguin Jump. Focus on keeping a straight, tight body line.

then 3:00 of nasal-breathing burpees

then 2:00 in a steady pace of 10 deadlifts and 10 upright rows with your object.

Put these two movements together smoothly for some sumo deadlift high pulls. Here’s what it looks like with a band.

WORKOUT

for time:
50 double unders
25 sumo deadlift high pulls, 24/16/12kg
40 double unders
20 sumo deadlift high pulls, 24/16/12kg
30 double unders
15 sumo deadlift high pulls, 24/16/12kg
20 double unders
10 sumo deadlift high pulls, 24/16/12kg
10 double unders
5 sumo deadlift high pulls, 24/16/12kg

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

10:00 time cap. Share your time to the comments!

2nd Serving- Need More Work? (Strength-Bias)

complete and partition however you can:
150 banded overhead tricep extensions
150 banded bicep curls

then

100 jumping lunges
100 good mornings
100 presses

HSPU Strength Ladder: every minute on the minute x 5 do 1-2-1 reps

READ: Gov Inslee Announces Washington’s Recovery Plan – Governor.wa.gov
WATCH: Premiere at Thursday morning at 8am

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Squat Sandwich Wednesday

Anyone else miss these?

SESSION for Wednesday 4/21/2020

WARMUP

20 scap pushups
3x 1:00 planks
20 Cossack squats
20 Wall squats: how close can you get your chest to a wall when squatting

then practice the workout skills

WORKOUT

for time:
3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters

then 100 goblet squats, 50/35# or 24/16kg then

3 rounds of:
10 walking planks
15 sit-ups
20 speed skaters

Share your overall completion time to comments!

No Equipment? No Problem!
Find something heavy to hold in front of you for the goblet squats.

2nd Serving: Need More Work? (Endurance-Bias)

Two-Minute Intervals:
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Run 6 x 2 minutes at a hard but controlled effort in the red zone.
– Follow every two minutes of hard running with one minute walking and one minute jogging easy to catch your breath and recover.
– Cool down by running five minutes at an easy effort and walking three minutes.

HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1

READ: Are Face Masks the New Condoms? – NY Times
WATCH:

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EMOMday

Coach Sarah

If you didn’t already see our weekly email here’s our schedule this week:

Also if you didn’t see our IG Live Q&A we have a ton planned for release on our social channels, thanks to you all and your continued support.

WORKOUT for Monday 4/20/2020 (LIGHT UP!)

Use this clock!

Rx OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 jumping lunges
– Min 5: 21 Russian KB swings

QUIET NEIGHBOR OPTION
every minute on the minute for 30 minutes:
– Min 1: 9 step up burpees
– Min 2: 12 weighted step ups
– Min 3: 15 single arm push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings

NO EQUIPMENT OPTION
Using a bag or backpack with books or cans of food:
every minute on the minute for 30 minutes:
– Min 1: 9 burpees
– Min 2: 12 jumping air squats
– Min 3: 15 push press (alternating sides each round)
– Min 4: 18 weighted lunges
– Min 5: 21 Russian KB swings or SDHP, depending on the complexity of the weighted implement

Post your score to comments!

2nd Serving – Need More Work? (-Bias)

If you didn’t do yesterday’s 5k for time, do that instead. Our every-other-day-Endurance-bias-work will train specifically to improve your 5k time. You can adapt this into rowing and skiing as well.

  • Walk two to three minutes to pre-warm your body.
  • Run 10 minutes at an easy effort to warm up.
  • Run 8 x 1 minute at a hard but controlled effort in the red zone (see chart below).
  • Follow every minute of hard running with one minute walking to catch your breath and recover.
  • Cool down by running five minutes at an easy effort and walking three minutes.

HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1 reps

READ: Some Thoughts About COVID-19 and Weightlifting – Catalyst Athletics
WATCH:

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SYLB Event 3

I did the workout after it released yesterday!

JOIN US on Saturday morning at 10am for a HIIT class with Lauren and Nathan on Instagram Live!

Then again on Sunday morning at 10am for yoga with Ivan on Zoom!

WORKOUT for Saturday 4/18/2020

Support Your Local Box Fundraiser – Event 3

for time:
50 double dumbbell deadlifts, 2×50/35/20lbs
50 ab-mat situps
50 box step-ups, 24/20/16″
50 single-arm dumbbell thrusters, 50/35/20lbs

Post time to comments and to http://games.crossfit.com/

READ: Could a CrossFit Gym Be Considered An Essential Service? – Morning Chalk Up
WATCH:

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KC Friday

I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!

WORKOUT for Champagne Friday 4/17/2020

“KANSAS CITY”

As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops

Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.

No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops

Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises

Add up the total reps from all 5 AMRAPs and post your score!

2nd Serving – Need More Work? (Endurance-Bias)

5 rounds of a 12:00 effort for max distance, resting as needed between efforts.

Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!

HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps

READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic
WATCH:

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Tasty Thursday

I was fortunate enough to receive this email from one of our own long-tenured athlete Sandi Pants:

Hi,

Going back to old times with a recipe exchange!  As the world is social distancing right now, many of us are experimenting in our kitchens to help pass the time.  So you have been invited to be a part of a Quarantine Cooking recipe exchange!  Yay!

Please send a recipe to the person whose name is in position #1 (even if you don’t know them) and it should be something quick, easy and without rare ingredients.  Actually, the best one is the one you know in your head and can type right now.  Don’t agonize over it… It is the recipe you make when you are short on time.

After you’ve sent your recipe to the person in position #1 below (and only to that person), copy this email into a new email, move my name to the top and put your name in position #2.  Only my and your name should show when you send your email. Send to 20 friends via BCC.

If you cannot do this within 5 days, let me know so it will be fair to those participating.  You should receive 36 recipes.  It’s fun to see where they come from!  Seldom does anyone drop out because we all need new ideas.  The turnaround is fast, as there are only 2 names on the list and you only have to do this once.

In the meantime, stay safe, stay healthy, and STAY HOME.

Happy QuarantineCooking!

Hopefully it’ll get to YOU soon, but since I’m now part of that chain I need people to send this to so COMMENT down below and I’ll get you added to my recipe list!

WORKOUT OF THE DAY for Thursday 4/16/2020

for time:
20 handstand pushups
30 DB Devil’s presses
40 pistols (20 per side, however)
50 DB front squats
60 v-ups

 

No Equipment Option
for time:
20 pike pushups with feet elevated
30 double pushup burpees
40 pistols (20 per side, however)
50 front squats with heavy odd-object
60 v-ups

2nd Serving – Need More Work? (Strength-Bias)

3-6-9-15-21-27 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup

HSPU Strength Ladder

every 2:00 on the minute x 2 do 1-2-3-2-1 reps

READ: If You’re Running During Quarantine and Wondering How to Stay Safe and Healthy, These Tips Might Help – BuzzFeed News

WATCH:

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ANNIE WEDNESDAY

Tony showing Sareena the ropes

We plan to add the 4:30pm Zoom class permanently on Monday and Wednesday. We’re also looking at adding a 6:30pm class multiple days a week.. and maybe an 8am?

Any particular Zoom, YouTube, or Instagram classes you’d like to see from us? Tell us in the comments.

WORKOUT for Wednesday 4/15/2020

“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps

No Equipment Variation
50-40-30-20-10 reps for time
jumping jacks
situps

Post time to comments!

2nd Serving: Need More Work? (Endurance-Bias)

3x 20:00 efforts for max distance, resting no more than 5:00 between efforts. Try to accumulate more total distance than you did on Sunday.

HSPU Strength Ladder: every 2:00 for two rounds do 1-2-3-2-1

READ: Parallette Training – The CrossFit Journal.

Parallettes are easy to make and can be a large part of your bodyweight control training. You can also use dumbbell handles in a pinch, but the taller heights and better stability allow for more variance with the proper tools. We just made four more pairs in addition to what we already had for member equipment take-out!

WATCH: Premieres at 8am Wednesday morning!

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DTuesday

Come check out this 8am premiere of Scott’s Bodyweight Chipper full-class video tomorrow morning!

WORKOUT for Tuesday 4/14/2020

every 2:00 on the minute for 6 rounds:
12 deadlifts
9 hang cleans
6 push press
max burpees in the remaining time

Rx = 50/35/20lbs dumbbell or 24/16/12kg kettlebell

At-Home Variation: same format as above, but fill a backpack with heavy books and treat it like a sandbag. Use both hands to control the lifting movements- no alternating sides each round.

2nd Serving – Need More Work? (Strength-Bias)

27-21-15-9 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup

Use loading and variation that allows you to complete each round (of 27, of 21, of 15, of 9) in two to three sets, focusing on tempo and control of movement.

HSPU Strength Ladder: EMOM x 4 of 1-2-1

READ: CDC Report Says People in Four Key Cities Are Listening to Stay-At-Home Orders – CNN. Good job Seattle! Let’s keep this going so we can return to “normal” as soon as possible.
WATCH:

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7-Minute Monday

Lori rowing

What a doozy of a 2nd Serving today!

We alternate days of Endurance-Bias and Strength-Bias work through the weekdays so there are plenty of options for extra work if you need more than the daily workout.

WORKOUT for Monday 4/13/2020

every 30 seconds for 7 minutes:
– 1 jumping air squat (adding 1 rep every 30 seconds)

then immediately into…

every 30 seconds for 7 minutes:
– 1 hand-release push-up (adding 1 rep every 30 seconds)

Post completed number of air squats and pushups to comments!

2nd Serving – Need More Work? (Endurance-Bias)

Max distance in 60 minutes (walk, run, ruck, row, ski, bike, crawl, etc). Focus on a good “trying” pace and make sure you don’t go so hard you have to stop.

HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1

READ: How to Row For a CrossFit Workout – Dark Horse Rowing
WATCH:

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10-to-1 Thursday

Throwback Thursday: when you could slap hands to tag your swolemate.

WORKOUT for Thursday 4/9/2020

10-9-8-7-6-5-4-3-2-1 reps for time of
toes-to-bar/supported dragon flags
burpees

Do 30 double unders (or single unders or jumping squats or Penguin jumps) between rounds. Post times to comments!

2nd Serving: Need More Work? (Strength-Bias)

Choose loading that allows you to reach the prescribed amount of reps, with 2-5 reps in reserve.

5 rounds
10 Z-press
30 Chinese lat raise

then

150 banded bicep curls
150 banded step-ups (75 on one leg, then 75 on the other)
150 banded good mornings

HSPU Strength Ladder: E2MOM x 2 do 1-2-3-2-1

READ: Really Cool Handmade Parallettes – CrossFit
WATCH: Yesterday’s YOUTUBE LIVE workout:

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