Shoulders stay forward of the barbell until the bar reaches mid-thigh!
IN-GYM WORKOUT for Wednesday 4/14/2021
Row 1:00 at each of the following stroke rates (for a total of 4 minutes): 18, 24, 30, 36
then Junk Yard Dog warmup followed by 50 slam ball or pullups or hang clean with medicine ball
AMRAP in 10:00
30 slam ball
AMRAP in 10:00
10 snatch, 15/24/35kg
20 pogo burpees
Post both scores (total reps) to whiteboard.
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CONDITIONING for Tuesday 4/13/2021
every minute on the minute for 21 minutes
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
IN-GYM WORKOUT for Monday 4/12/2021
Rowing 1:00 at each stroke rate: 18, 24, 30, 36 then Junk Yard Dog followed by 50 slam ball for time
every minute on the minute for 20 minutes:
a. 15 bell ball
b. max calorie row
40 front squats, 30/50/70+kg
40 handstand/hand-release pushups
Post time to whiteboard and journal!
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Kettlebell Class for Monday 4/12/2021
HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021
then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.
Pls send good vibes for Zheng as she made it to the Quarterfinals of the 2021 CrossFit Games! On Thursday five more events were release and she has to complete all of them in the online competition this weekend.
IN-GYM WORKOUT for Saturday 4/10/2021
Long lunge + twist
Straddle Inch Worm + Pushups
27-21-18-15-12-9-6-3 reps for time:
DB hang squat cleans, 2×20/35/50lbs
Post time to journals and whiteboard.
Everyone seems to have a foam roller at home, but do they use them frequently enough?
We squat often so you should center quad roll.
We go overhead frequently so you should T-spine roll and side roll.
We pull weight from the ground all the time so you should roll out the glutes, hamstrings, and lower back.
If you can’t loosen the tension you carry you’ll always be at risk of injury. SO USE YOUR FOAM ROLLERS!
IN-GYM WORKOUT for Friday 4/9/2021
as many rounds as possible in 3 minutes:
2 push jerks
4 pogo burpees
6 front lunges
Rest 1:00. Repeat for a total of 5 rounds. Rx = 30/50/70kg.
Post all five scores to your journal/whiteboard.
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If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable.
We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage.
CONDITIONING for Thursday 4/8/2021
AMRAP in 7:00 of
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!
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