Tag Archive for: CM

IN-GYM WORKOUT for Saturday 4/24/2021

Warmup

EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round

Conditioning

AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”

Then 5 attempts at a heavy 3-rep snatch-grip deadlift

Post-Workout

– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang

READ: How Exercise Improves Your Sleep – PerformaSleep
WATCH:

Ron and Caitie

You wouldn’t be able to tell they have a ton of weight in one hand looking at their postures.

We introduce single-sided implements to challenge grip and midline stability, two things we work on in our CORE classes in-gym and online Tuesdays and Thursdays at 12:30pm.

IN-GYM WORKOUT for Tuesday 3/9/2021

a. Pre-Workout

Early: row

Distribute bands
1:00 band high pulls (SDHP)
1:00 band dislocates (or dislocates in squat)
1:00 band pull aparts, palms up
1:00 band bicep curls
1:00 band pushups

Pullups 1-2-3-4-5-4-3-2-1 reps once! NO FAILED REPS PLEASE! Just rest and recharge until you KNOW you’re going to make the rep, as strict as possible.

One round of A QUICK Burgener Warmup to prepare for the hang power clean.

b. Workout

Kinda #18point2

within 15:00 complete
1-2-3-4-5-6-7-8-9-10 reps of
double dumbbell squats, 2×20/35/50lbs
bar-facing burpees

In the remaining time establish a 1RM squat clean.

Post results to comments!

c. Post-Workout

2:00 sink stretch then 2:00 straddle stretch

READ: Who Has the Best Burpee Grit? – CrossFit Games
WATCH: