Posts

In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

This one is exciting!

If the dumbbell weight is doable even for one rep and you can do at least singles on the toes-to-bar and double unders then you can do this as prescribed. This workout has rounds that are fairly short so doing the set unbroken is realistic if you can take it, but singles on literally everything still mean you can move throughout. Remember that 20:00 workouts mean cardio so go at a consistently smooth pace the entire time!

Read the official workout description and score card for more details. FRIDAY NIGHT LIGHTS tonight!

We linked some great strategy, tips, and tricks below. Good luck!

CrossFit WOD for Friday 10/18

CGO 20.2
as many reps as possible in 20 minutes:
4 dumbbell thrusters, 2×50/35/20lbs
6 toes-to-bar
24 double unders/single unders

Post time to whiteboard and games.crossfit.com!

CrossFit WOD for Saturday 10/19

in teams of 2 for time:
150 partner wall ball, 20/14lbs to 10/9′
150 partner mb situps
150 thrusters, 20/15kg
1600m mb run together

CrossFit WOD for Sunday 10/20

“CHAD”
1000 box step-ups onto 20″ wearing/carrying 20kg for time

READ: CrossFit Open 20.2 Workout Description and Strategies – Morning Chalk Up
WATCH: Open 20.2 Strategy & Tips – CompTrain