The athletes from our Weightlifting Meet yesterday
CONDITIONING for Monday 9/14/2020
O-REN ISHII
for time:
40 sumo deadlift high pulls
40 goblet squats
40 snatches
40 goblet squats
You do not have to alternate arms when snatching. Sets of 5-10/side work best. Post times to comments!
READ: The Dukes of Oxy: How a Band of Teen Wrestlers Built a Smuggling Empire – Rolling Stone
WATCH: the O-REN ISHII workout prep video
Due to Seattle’s air quality not being so great we’re going to pull back on the Miles With Miles workout today. Instead we’re going to pull out one of the workouts from the Spring when the skies were blue.
CONDITIONING for Sunday 9/13/2020
SKIM
a. 5 mins Variety of Squatting
b. Banded Pull Aparts
c. 3 x 8-12 (per side)
1/2 Kneeling 1 arm Db Press
rest 30s/rest 1min between sets
+
3 x 8-12 (per side)
Single arm Db Overhead Squats
rest 30s/rest 1min between sets
+
3 x 8-12 (per side)
Single arm Db Snatch
rest 1min between sets
CONDITIONING for Saturday 9/12/2020
HIIT with Team Mots!
Continuously working for 4 minutes:
20 sit-ups
10 burpees
20 lunges/leg
10 burpees
20 dips
10 burpees
Rest 90 seconds after the 4 minutes are up. Complete 4 total rounds!
READ: Capitol Hill Seattle Air Quality Index – IQAirVisual
WATCH:
CONDITIONING for Friday 9/11/2020
BILL
AMRAP in 15:00:
30 toe taps
20 hang clean & jerks
10 pogo burpees
Compare and contrast with Monday’s workout. Post results to comments!
Pullup Strength Ladder (Week 12 of 12): 1 final set of 1-2-3-4-5-4-3-2-1 reps
READ: We Tried 8 Methods of Cooking Bacon and Found an Absolute Winner – The Kitchn
WATCH:
CONDITIONING for Thursday 9/10/2020
B. KIDDO
EMOM x 40:00
a. 40 toe taps
b. 20 v-ups
c. 10 pogo burpees
d. 5 SDHP
e. 40 shoulder taps
f. 20 leg lifts
g. 10 T-pushups
h. 5 hang clean & jerks
Adjust loading and reps as necessary. We’re essentially looking for :20 to :40 of work each round. Post results to comments!
READ: Zoom is Failing Teachers. Here’s How They Would Redesign It – Fast Company
WATCH:
Maia
CONDITIONING for Wednesday 9/9/2020
ELLE DRIVER
3 rounds for time:
30 toe taps
20 hang clean & jerks
10 pogo burpees
Post results to comments!
Pullup Strength Ladder (Week 12 of 12): E2MOM x3 do 1-2-3-2-1 reps
READ: What Happens To Your Body When You Give Up Caffeine – Domino
WATCH:
Kettlebell Class on Zoom: this week on Wednesday 9/9 at 7am. Comment to be put on the list!
RESEARCH: Black Woman to Lead Police Force Reeling from Breonna Taylor’s Murder – ABC News
CONDITIONING for Tuesday 9/8/2020
21-15-9 rft
goblet squats
pogo burpees
Rest 3:00 then
15-12-9 rft
goblet squats
pogo burpees
Post results to comments!
Pullup Strength Ladder (Week 12 of 12): EMOM x7 do 1-2-1 reps
READ: Junk Brands and O2 Invest Tens of Thousands of Dollar in Coaches – Morning Chalk Up
WATCH:
CONDITIONING for Labor Day 9/7/2020
VERNITA GREEN
AMRAP in 10:00:
1-2-3-4-5-etc of
handstand pushups
bent over rows
Post results to comments!
Pullup Strength Ladder (Week 12 of 12): EMOM x7 do 1-2-1 reps
READ: Scientists in Brazil Review Studies on Physiological Responses to CrossFit – Frontiers
WATCH:
CONDITIONING for Sunday 9/6/2020
2 rounds:
200-400-800-400-200m runs
Rest as needed between rounds. Each effort should be high-intensity, but controlled. You may try a full-out sprint for the last 200m effort at the end of each round.
Post results to comments.
READ: Should You Disinfect Your Phone? Here’s How. – Wirecutter
WATCH:
CONDITIONING for Saturday 9/5/2020
High Intensity Interval Training w/ Team Mots!
Post results to comments!
READ: Teens Who See Videos of Police Brutality Show PTSD Symptoms – The Verge
WATCH:
