The heat gives you a great opportunity to stretch to recover and increase your flexibility! Check out some of our follow-along stretching routines.
CONDITIONING for Tuesday 6/29/2021
READ: A Collegiate Study That ISN’T About How Dangerous CrossFit Is – Morning Chalk Up
No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.
ARTICLES
+ F*ck Burpees – Josh Wood
CrossFit WOD for Wednesday 6/6
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 2/3
BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)
Accessories
senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8
Powerlifting WOD – Week 2/3, Day 2/3
4×8 mb throws
BENCH 55/5, 62.5/5, 67.5/3 (10)
back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+
Kettlebell WOD
**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up
**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans
**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans
Accessory work
– Abs
Paul with 85kg
This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!
Also: LAST CHANCE to get registered for either Foundation Barbell cycle (Olympic Weightlifting or Powerlifting). Link dies tonight at 11:59pm! Registered athletes as of 1pm Sunday 5/6 here.
ARTICLES
+ This Is Supposed to Be Hard – Breaking Muscle
CrossFit WOD for Monday 5/7
press 1RM
push press 3RM
jerk 5RM
Take up to five top sets to establish a max. Post maxes to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 1/3
hang snatch 75/3 (3)
snatch pull 100/3 (3)
back squat 75/5 (5)
box jump + depth drops, GHDSU, barbell bicep curls
Powerlifting WOD
back squats 85/5+
dips, chinups, bicep opener complex
Kettlebell WOD
deficit deadlifts
Partner KB work
100 deadlifts, plank hold
100 swings, hollow hold
100 renegade rows, hang hold
100 goblet squats, rack hold
One partner working at a time while the other partner holds a movement. Switch as often as needed!
