CONDITIONING for Tuesday 5/11/2021
LEVIOSA
10 rounds of
:30 rocket launchers
:30 T-pushups
Double up if you’d like! Post results to comments!
READ: How the MURPH Workout Became the Most Legendary Fitness Challenge Ever – Men’s Health
WATCH:
Tag Archive for: STRETCH
First off, great job to everyone who came by and threw down on Saturday- so much effort in doing wall walks in a fashion we don’t practice: off the ground and for higher volumes! Thanks for not shattering your kneecaps!
Second of all, we heard you and want to make it a little more clear: we’re using the CrossFit Games Open as a testing opportunity, along with specific workouts during the week. Then our programming beginning in April will be designed to improve most aspects of what we tested.
Third, we have opened up two spots on Mondays during GT Hours for those who need to makeup or redo their work. RSVP!
Also:
So if you’re officially registered to play worldwide, make sure you submit your scores as soon as possible each time you do the weekly event!
CONDITIONING for Monday 3/15/2021
AMRAP in 10:00 of
10 sumo deadlift high pulls
10 RIGHT-arm presses (shoulder-to-overhead)
10 sumo deadlift high pulls
10 LEFT-arm presses (shoulder-to-overhead)
READ: CrossFit Open 21.1 Preliminary Analysis & Strategies – BWTB
WATCH: If you’re legs are still sore for double unders or line hops try this out!
I hope you’re loving all the slam ball work!
IN-GYM WORKOUT for Thursday 2/11/2021
a. Warmup
1:00 stations. Move consistently throughout.
– Burpee complex (pushup + bottom-only burpee + burpee)
– Slam ball
– Pogo hop (single? multiple? variable?)
– Cossack squats (stand up b/t or stay low?)
– Med ball clean (quickness in reception)
– Plank pull over (use MB)
b. Strength
EMOM 5 (1-2-1) pullups
Establish a heavy 5-rep front squat in 12:00
*Challenge* Take the barbell from the ground?
c. MetCon
AMRAP in 9:00
18 shoulder-to-overhead
15 hang power clean
12 front squats
9 thrusters
Rest 3:00 then
AMRAP in 8:00
7 T-pushups
6 pullups
5 jumping squats
4 box jump overs
Use a Hyperlite/15/20kg barbell. Post score to blog comments or your journal.
READ: Tim Cook Pivots to Fitness – Outside Online
WATCH:
IN-GYM WORKOUT for Tuesday 2/2/2021
Class 12
a. Warmup
With a single DB/KB for 8-12 minutes
– 30 pogo hops
– :30 goblet squat hold
– 20 slam ball
– 20 swings
– 5/5 1-arm deadlift
– 5/5 tall kneeling 1-arm press
b. Strength
every minute on the minute do 1-2-1 pullups for 4 rounds, then
10 front lunges every 1:30 for 10 rounds
c. Conditioning
As many reps as possible in 20:00 of
4 (strict) pull-ups
8 (elevated) push-ups
12 medicine ball cleans
12/20/24” box, 8/14/20lbs ball. Post score to comments!
READ: Food Guidelines Change But Fail to Take Cultures Into Account – Kaiser Health News
WATCH: 9-Minute Stretch Sequence with Owen
CONDITIONING for Thursday 1/14/2021
SINE
10-20-30-40-50 reps for time:
(kettlebell) high pull
lunges
24:00 time cap. Post time to comments!
READ: Face Masks Don’t Hinder Breathing During Exercise Study Finds – Science Daily
WATCH:
CONDITIONING for Saturday 12/11/2020
READ: Polish Your Rowing Technique – Avoid These 5 Common Mistakes – Dark Horse Rowing
WATCH: Quick Stretch
CrossFit Links
