WORKOUT for Monday 4/25/2022
complete 100 dumbbell hang clean thrusters for time
Every minute you must complete 3/5 (c2b) pullups. Rx = 20/35/50lbs. Post time to whiteboard!
WATCH:
WORKOUT for Monday 4/25/2022
complete 100 dumbbell hang clean thrusters for time
Every minute you must complete 3/5 (c2b) pullups. Rx = 20/35/50lbs. Post time to whiteboard!
WATCH:
Were you able to cycle your shoulder-to-overhead better with yesterday’s sprint sets?
CONDITIONING for Wednesday 3/31/2021
ODIN
AMRAP in 25:00
12 devil’s presses
24 dumbbell step-ups
12 pogo burpees
Suggested Rx: 2×50/35/20lbs dumbbells, 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you don’t have access to a large step. Post results to comments/your journal!
READ: Going Barefoot is Good For the Sole – Scientific American
WATCH:
Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space
ARTICLES
+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key
Part 2 (see Monday’s post for Part 1):
CrossFit WOD for Friday 7/20
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk
midline, 200 reps
strength, using the orange sheet in the back
Powerlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
box jump 6 sets of 3 jumps at 75% of max box jump
press 85/5+
deadlift 70/5 (6)
Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15
20 squats between each deadlift accessory
CrossFit WOD for Saturday 7/21
3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl
CrossFit WOD for Sunday 7/22
CINDY
as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats
OR
MARY
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
then
establish a heavy deadlift in 10:00
info@foundationcrossfit.com
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