CONDITIONING for Saturday 12/11/2020
READ: Polish Your Rowing Technique – Avoid These 5 Common Mistakes – Dark Horse Rowing
WATCH: Quick Stretch
CONDITIONING for Friday 12/11/2020
TANGENT
AMRAP in 7:00
9 handstand/hand-release pushups
9 (DB) power cleans
3:00 rest, then
AMRAP in 7:00
15 dips
15 (DB) hang power cleans
3:00 rest, then
AMRAP in 7:00
21 pushups
21 (DB) deadlifts
Choose exercise variations that allow you to continue to move! It should be a grind! Post results to comments.
READ: Rick Rubin: My Life in 21 Songs – Rolling Stone
WATCH: Follow-along with us to do today’s workout
Russ using the Landmine
CONDITIONING for Thursday 12/10/2020
KOROK
6 rounds for max total reps:
1:00 thruster
1:00 pogo burpee
1:00 Devil’s press
1:00 rest
All out each round, especially on your “strength” movement. Post results to comments!
READ: Human-Made Stuff Now Outweighs All Life on Earth – Scientific American
WATCH:
CONDITIONING for Wednesday 12/9/2020
SINE
10-20-30-40-50 reps for time:
(kettlebell) high pull
lunges
24:00 time cap. Post time to comments!
READ: What New Weightlifters Need to Know About Strength Training Programs – Inverse
WATCH: Do today’s workout with us!
CONDITIONING for Tuesday 12/8/2020
RHOAM
Every Minute on the Minute for 40:00
a. :40 max burpees, :20 rest
b. :40 sumo deadlift high pull, :20 rest
c. :40 situps, :20 rest
d. :40 parallel kettlebell swings, :20 rest
e. :60 max plank
Do you best to pace so that you’re actually working the entire time you’re supposed to, especially since you have built-in rests. Post score to comments!
READ: What It Means to Be ‘In The Zone’ – Inverse
WATCH:
CONDITIONING for Monday 12/7/2020
COSINE
Every minute on the minute for 20 minutes:
a. 12 burpees
b. 24 medicine ball push press
c. 12 medicine ball cleans
d. 36 plank jacks
Modify the numbers as needed-try to complete each of the movements in 40 seconds or less, at least for the first two rotations. Medicine ball should be about 20/14lbs+ so keep that in mind if you’re modifying the equipment. Post results to comments.
READ: How We Get Stronger – NYT
WATCH: Follow along today’s workout with us:
Yoga for Sunday 12/6/2020
RSVP via PushPress for the Zoom Meeting ID and Passcode
READ: The US Has Passed the Hospital Breaking Point – The Atlantic
WATCH:
A lot of the philosophies I have about run/endurance training comes from Nate. He’s not only a good friend, but a fantastic coach. This drill here is something that has helped my ground my endurance game up whether it’s a half marathon, a 5k, a short run during a CrossFit workout, and more.
HIGH INTENSITY INTERVAL TRAINING for Saturday 12/5/2020
CONDITIONING for Friday 12/4/2020
for time:
50-40-30-20-10 double unders
25-20-15-10-5 high pulls
8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!
NO EQUIPMENT? NO PROBLEM!
for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
QUIET NEIGHBOR VERSION
for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack
READ: Why Does Healing Take Longer As I Age? – Outside
WATCH: It’s Day 4 of The Character Mile and you can still join in on the fun
CONDITIONING for Thursday 12/3/2020
every 2:00 on the minute for 40:00
– 60 double unders
– 40 mountain climbers
– 20 strict press
– 10 ground-to-overhead, medium-heavy
Complete 60 double unders within 2:00 on the clock, then 40 mountain climbers before 4:00, 20 strict press before 6:00, etc. Our goal here is to work no more than :90 per interval so adjust and modify your movements as needed.
READ: What An Anti-Racist Business Strategy Looks Like – Harvard Business Review
CrossFit Links
