SKILLS for Saturday 8/20/2022 is BENCH PRESS
WORKOUT for Sat 8/20
21-15-9-15-21 reps for time:
calorie row
wall ball, 8/14/20lbs
Partner option is double reps! Post times to whiteboard.
WATCH:
Tag Archive for: movement library
SKILLS for Tuesday 8/16/2022 is the SQUAT
Gymnastics for Tues 8/16
E2MOM x 8 rounds: 6 SHSPU + 12 pistols + 18 shoulder taps (or 20′ HSW)
then levers and muscle-up work
CONDITIONING for Tues 8/16
READ: New Movements Mark First Games for Bozman – MCU
SKILLS for Saturday 8/13/2022 is the CLEAN
WORKOUT for Sat 8/13
(in teams of 4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell “boat” carry
Post teammates and times to whiteboard!
WATCH:
SKILLS for Tuesday 7/26/2022 is the DEADLIFT
Gymnastics for Tues 7/26
still rings, handstand shaping, headstands, handstand walking, core
CONDITIONING for Tues 7/26
WORKOUT for Monday 7/25/2022
for time:
21-15-9-15-21 thrusters
42-30-18-30-42 unbroken double unders
Modify to penguin jumps or 2x single unders. Post time to whiteboard.
WATCH:
WORKOUT for Friday 7/22/2022
every minute on the minute for 40 minutes:
a. 25 (UB) double unders
b. 20 box jump over
c. 15 perfectly-vertical kettlebell swings, 12/16/24kg
d. 10 dumbbell split jerks, 2×20/35/50lbs
e. 5+ bar muscle-ups
Post results to whiteboard!
Gymnastics for 7/22
Crawling, back bends, and bar skills like the underbars above
READ: Intensity > Volume – Street Parking
SKILLS for Saturday 7/2/2022 is BENCH
WORKOUT for Saturday 7/2
100-70-40 reps for time:
partner wall ball, 8/14/20lbs
alternating MB situp, 8/14/20lbs
partner deadlift, 50/70/100kg
Partner A runs 400m before the wall ball, Partner B runs 400m before the MB situp, both partners must run 400m together before the deadlifts.
Post time to whiteboard!
WATCH:
SKILLS for the Tuesday 6/28/2022 is the SQUAT
GYMNASTICS for Tuesday 6/28
PNF stretching, still ring work, false-grip strength, headstand intervals
CONDITIONING for Tuesday 6/28
SKILLS for Summer Solstice Tuesday 6/21/2022 is the DEADLIFT
CompEx for Tuesday 6/21
barbell warmup, clean complex, double under/odd object carry, shoulder finishers
CONDITIONING for Tuesday 6/21
SKILLS for Saturday 6/18/2022 is the SNATCH
WORKOUT for Saturday 6/18
In groups of 4, for time:
75 back squats, 50 pullups, 25 shoulder-to-overhead (30/45/70kg)
75 front squats, 50 pullups, 25 shoulder-to-overhead (25/35/60kg)
75 overhead squats, 50 toes-to-bar, 25 shoulder-to-overhead (20/25/50kg)
75 hang cleans, 50 toes-to-bar, 25 shoulder-to-overhead (15/20/40kg
Only one athlete (two if team of four) working at a time and the barbell cannot touch the ground otherwise cash out a team set of 20 burpees per violation.
Post score to whiteboard.
WATCH: This workout from a DECADE ago at what was essentially Semifinals for the CrossFit Games
CrossFit Links
