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Day 11 of the 12 Days of FOUNDATION: Do 11 thrusters

Or do 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run

CONDITIONING for Wednesday 12/30/2020

CONFRONTATION

EMOM x 21:00
– 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!

READ: The Science Behind Hangovers- And What to Do If You Get One – TED Ideas
WATCH: Today’s workout in video form!

CONDITIONING for Monday 12/14/2020

HYPOTENUSE

3 rounds for max reps
1:30 work, :30 rest
deadlift
hang power clean
kneel-to-stand
shoulder-to-shoulder

We’re using a sandbag in the workout, but you can use anything at your disposal. Post reps and object used to comments!

LISTEN: What is a Hangover, Really? – Stuff You Should Know Podcast
WATCH: Follow-along with today’s workout. In this video we’ll run through the skills, the workout, and a cool down stretching sequence.

 

Lori

CONDITIONING for Friday 10/16/2020

ALOHOMORA

5 rounds for time:
10 lunges
10 pushups
10 squats

Start & end with 50 situps. Post time to comments!

READ: What Happens to Your Brain When You Stop Drinking Alcohol – Domino
WATCH:

All hanging exercises build more resilient shoulders, as well as develop core and upper body strength.

ARTICLES

+ The Year in Fitness: Exercise, Add Intensity, Live to See Another Year – NY Times

CrossFit WOD for Thursday 12/28

15 minutes to establish a 1RM snatch, then

CFLO 17.3
AMRAP in 12 minutes:
25 pullups
50cal row
100 overhead squats, 20kg 50 box jumps, 24/20”
25 pullups

Post loads and score to whiteboard!

Strength Ladder

2(1,2,3,2,1) strength exercise for pull or strength exercise for push

HIIT WOD

 

Victor M

Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.

“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.

More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.

ARTICLES

+ Iceland Knows How to Stop Teen Substance Abuse But the Rest of the World Isn’t Listening – Mosaic Science

CrossFit WOD for Deload Friday 1/20

JUMPY CINDY

AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders

Post results to comments!

Olympic Weightlifting WOD

overhead squat, snatch, clean + 2 jerks