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IN-GYM WORKOUT for Saturday 3/20/2021

#21point2 aka #17point1

for time (20:00 cap)
10 dumbbell snatches, 15 burpee box jump overs
20 dumbbell snatches, 15 burpee box jump overs
30 dumbbell snatches, 15 burpee box jump overs
40 dumbbell snatches, 15 burpee box jump overs
50 dumbbell snatches, 15 burpee box jump overs

Post results to whiteboard!

HIIT for Saturday 3/20/2021

Premieres at 10am!

The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.

This shape allows our bodies to be efficient pillars at bearing weight during our exercises.

IN-GYM WORKOUT for Thursday 2/25/2021

a. Warmup

Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups
5 HR/HSPU

then 3-5 trainer-led reps of the BURGENER WARMUP.

b. Strength

  • Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
  • EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?

c. Conditioning

(CGO 17.1)

for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”

This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!

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

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.

In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.

In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.

Try it out!

ARTICLES

+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded

CrossFit WOD for Friday 8/24

CGO 17.1

for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″

Compare to. Post time to whiteboard!

Olympic Weightlifting WOD

1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3

Powerlifting WOD

strict press max
deadlift max

Because of course I’m going to share this:

Now to FCF happenings: it’s Day 2/35 of the challenge! Use the hashtag #FCFeats when posting food pictures to social media:

ARTICLES

+ Dr. Sara Jurek: CrossFit is Good For You – OPA Ortho

CrossFit WOD for Tuesday 10/10

for time:
10 dumbbell snatches
15 burpees
15 box jumps
20 dumbbell snatches
15 burpees
15 box jumps
30 dumbbell snatches
15 burpees
15 box jumps
40 dumbbell snatches
15 burpees
15 box jumps
50 dumbbell snatches
15 burpees
15 box jumps

Fitness = 25/15lbs, 12/8″ box. Rx = 50/35lbs dumbbells, 24/20″ box. Performance = 24/16kg kettlebell, squat tuck jumps

Post time to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

CompEx WOD

15 minutes:
a. c2b butterfly pullup + t2b + bar muscle-up
b. parallette pushup + shoot thru + double dip
c. (upside down) legless rope climb
d. 2-3 russian dip + 4-6 strict dip + 7-9 kipping dip + 12+ support shrugs
windmill buildup

for time:
800m run
40 calorie row
20 burpee over rower

ABS

rotational band GHD
bamboo bar banded plank
fuck with them tuck hollow
GHD oblique crunch
banded push-down oblique crunch

200 facepulls, mini band

Gymnastics Strength WOD

Crescent kicks for hip mobility, sissy squats, wall bridge rotations

Gatherings, headstand presses, forward rolls

Muscle-up skill work, strength work

ARTICLES

+ CrossFit Games Open 17.1 Official Rules and Scoresheet – CrossFit Games

CrossFit WOD for Friday 2/24

CGO 17.1

for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx = 50/35# dumbbell and 24/20″ box jumps
Scaled = 35/20# dumbbell and 24/20″ box jumps/step-ups

20:00 time cap. Post time to whiteboard.

Olympic Weightlifting WOD

overhead squat, snatch pull + snatch + snatch balance, clean pull + clean + jerk from dip

partner leg lifts, back (hyper) extensions, downward dog