For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep. IN-GYM WORKOUT for Monday 4/26/2021 Warmup 15 air squats 12 calories 9 hand-release (or handstand) pushups 6 pullups 3 toes-to-bar Repeat until coach says otherwise! Workout EMOM for 30 minutes: a. 12-18 calories […]
Join us for our regular Sunday double header: HIIT (video below) at 9am and then join us on Zoom for Yoga with IVAN.MVMT at 10am! RSVP via PushPress for meeting info. HIGH INTENSITY INTERVAL TRAINING for Sunday 4/25/2021
IN-GYM WORKOUT for Saturday 4/24/2021 Warmup EMOM x 15 a. 5-8 calorie sprint b. 5-8 pullups (work into kipping skills) c. 5-8 dips (or bar/ring muscle-up into dips) d. 5-8 pogo burpee e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round Conditioning AMRAP in 20 minutes: 5 toes-to-bar 10 hang power […]
In chest-to-bar pullups focus on pulling the elbows back after reaching hip extension, or the straight-body position you see here. Notice the elbows go through the body, legs locked, ankles together, chest up and chin up. IN-GYM WORKOUT for Friday 4/23/2021 Warmup every minute on the minute x 3 rounds a. 5-8 calorie sprint b. […]
#tbt to when the AM crew came MATCHING in Seattle shades: grey, blue, and black CONDITIONING for Thursday 4/22/2021 for time: 50-40-30-20-10 double unders 25-20-15-10-5 sumo deadlift high pulls 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 […]
IN-GYM WORKOUT for Wednesday 4/21/2021 Warmup every minute on the minute x 3 rounds a. 5-8 pullups b. 5-8 dips c. 5-8 muscle snatch + deepest overhead squat d. 5-8 burpees e. Up to 3 CLEAN & JERKS, increasing in weight Workout #21point3and4 For time/15:00 limit 15 front squats, 30 toes-to-bar, 15 thrusters, 1:00 rest […]
Who enjoyed yesterday’s retest (“KRONOS”) and test (100 snatches)? We’ll see if we can’t get your comfort with that dumbbell up in this upcoming cycle. CONDITIONING for Tuesday 4/20/2021 SINDRI max reps in 10:00 10 deadlifts 20 pushups 30 Russian twists Post score to comments! READ: The 10 Best CrossFit Games Battles of All Time […]
Who else is excited for another go-around with these burpee box jump overs? IN-GYM WORKOUT for Monday 4/19/2021 Warmup every minute on the minute x 15 complete a. 5-8 pullups (work into kipping skills) b. 5-8 dips (or bar/ring muscle-up into dips) c. 5-8 complexes of a clean + front squat + s2o d. 5-8 […]
Join us after the 9am premiere of HIIT for yoga with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info. HIGH INTENSITY INTERVAL TRAINING for Sunday 4/18/2021
While the normal standard for the pullup is ‘chin higher than hands’, it’s better to train chest-to-bar to build a better strength and stamina buffer. This will be all too important when we get to MURPH in May. IN-GYM WORKOUT for Saturday 4/17/2021 LYNNE 5 rounds for max total reps Max-rep bench press, .7BW/BW Max-rep […]
