Kelsi & Kellie
CONDITIONING for Wednesday 1/27/2021
MIMIR
AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups
Rest 3:00 then
AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges
Ideally done with a pair of dumbbells. Post both individual scores to comments!
READ: Weightlifting Weight Categories Reduced For Paris 2024 – Weightlifting House
WATCH:
Adam
CONDITIONING for Tuesday 1/26/2021
Warmup
3 total rotations (or about 10:00) of :30 work, :10 rest
– deficit reverse lunge
– bumper ground-to-overhead
– Russian twist
– bumper-facing burpee
– calf raise
Strength
a. Pullup Ladder: EMOM do 1-2-1 reps x4 rounds, as strict as possible.
b. every 90 seconds do 3 thrusters (ascending in weight) x 8 sets. Max L-sit in between sets if you want a challenge.
Conditioning
“ANDI”
100 reps each, for time:
– hang power snatches, 30/20/PVC
– push presses, 30/20/PVC
– sumo deadlift high pulls, 30/20/PVC
– front squats, 30/20/PVC
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin ANGIE, the goal for ANDI is TIME, so take short breaks that allow continuous movement. Don’t write-off the PVC, especially if you haven’t been in the overhead shape for some time.
REMINDER: We moved the journals to the back, before your enter the cubby area. Athletes can ask coaches to grab their journals for recording.
Post-Workout
Each a minute, doing all on the left side before the right: Quad stretch/roll, glute stretch/roll, lat stretch/roll, tricep stretch/roll
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WATCH:
CONDITIONING for Monday 1/25/2021
FREYR
max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches
Post score to comments!
LISTEN: Debunking Microwave Myths – The David Chang Show
WATCH:
We have YOGA at 10am on Zoom with IVAN.MVMT
RSVP via PushPress for detaisl.
AT-HOME WORKOUT for Sunday 1/24/2021
RHOAM
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IN-GYM WORKOUT for Saturday 1/23/2021
Prep
E2MOM do 1-2-3-2–1 pullups, as strict as possible, for TWO rounds
As a group HANG as long as possible for 7:00- every break do one round of 5 pullups + 10 pushups + 15 slam ball + 20 lunges.
Strength
EMOM do 3 power cleans for TEN ROUNDS.
Conditioning
Every 2:00 on the minute for 30:00
a. 60 bumper hops (double unders if you have a jump rope)
b. 40 mountain climbers
c. 20 Z-press with bumper
d 10 ground-to-overhead, 20/35/50kg
Choose a bumper plate for both the hops and Z-presses. Whatever thickness you use for the hops should be determined what you can press out for the prescribed number of reps. Ideally use a barbell for the ground-to-overhead. Mountain climbers should be done with knees-to-arm without touching the ground.
Stretch
Calf stretch: 1:00/side
Elevated Samson stretch :30/side twice
READ: Break Before You’re Broken – CrossFit Journal
WATCH: At-Home HIIT Workout with Team Mots
CONDITIONING for Friday 1/22/2021
ESPRESSO
as many reps as possible in 20:00
20 one-arm snatch
20 pogo burpees
20 pushups
You do not have to alternate the snatches. Post score to comments!
LISTEN: How Your Metabolism Really Works (With Josh Clemente) – BarBend Podcast
WATCH:
WORKOUT for Thursday 1/21/2021
Strength Ladder:
EMOM do 1-2-1 pullups for 4 rounds
7:00 hang- every drop do 5 pullups + 10 pushups + 15 slam ball + 20 lunges
Lifting:
E2MOM do 3-5 push press (ascending in weight) x8 rounds. Focus on holding the lockout and checking legs & glutes locked, ribs crunched down.
Conditioning:
As many reps as possible in 20:00 of
20 air squats
10 DB snatches, L-arm
10 pushups
10 DB snatches, R-arm
Standard standards for air squats and pushups (no hand-release). For the DB snatches ensure that the legs and hips are moving the weight up, the arm simply snaps the bell into the correct lockout position. Preferred weight would be 20/35/50# but if you can do something heavier, try it.
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WATCH:
CONDITIONING for Inauguration Day 1/20/2021
MIMIR
AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups
Rest 3:00 then
AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges
Ideally done with a pair of dumbbells. Post both individual scores to comments!
READ: Bill Grundler On the “New” Masters Format – Morning Chalk Up
WATCH:
WORKOUT for Tuesday 1/19/2021
Every minute on the minute for 3 sets do 1 pullup, 2 pullups, 1 pullup. Then HANG as long as possible for 7:00- every drop do 1 round of 5 pullups, 10 pushups, 15 slam ball, 20lunges.
E2MOM do 3-5 back squats (ascending in weight) for 6 sets. If you’d like to increase the difficulty hold a plank during the “rests”, then
AMRAP in 7 minutes:
7 medicine ball cleans
7 burpees
Post score to comments!
READ: ‘My Runway is Over’: Covid Pushes a City Block to the Brink – Bloomberg Businessweek
WATCH:
CONDITIONING for MLK Day Monday 1/18/2021
LAUFEY
AMRAP in 12:00
12 DB snatches
12 situps
12 deficit step-downs
For both the snatches and step-downs do 6 on each side to break up the 12 reps rather than alternating reps. Post score to comments!
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WATCH:
