Think, load, then lift

WORKOUT for Monday 10/18/2021

agility ladders then

every minute on the minute SNATCH to a max
* stop after 3 misses at the same weight/or satisfied

AMRAP in 20 minute:
15 situps
10 broad jump, 4/6′
5 shoulder-to-overhead, 30/60kg

Post snatch max and score to whiteboard!


Join us for YOGA live on Zoom at 10am with IVAN.MVMT

RSVP via PushPress for meeting room info

CONDITIONING for Sunday 10/17/2021


PARTNER WORKOUT for Saturday 10/16/2021

“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees

Post times to whiteboard!

READ: Is It More Important to Run Faster or Run Longer? – Outside


WORKOUT for Friday 10/15/2021

inverted warmups then bar muscle-up skills and build to a heavy clean

AMRAP in 10:00
250m row -OR- 200m run
6 bar muscle-ups
3 squat cleans, 65/100kg

Choose whichever skill (row/run) you can get done faster. Make sure that bar is as heavy as possible, but no misses!

TRY: You can do this on (low) rings or a pullup bar

How does this relate to CrossFit?

The bottom position (also known as the German Hang) is super-deep shoulder extension- a range most people are lacking in. Being able to get into this position- as well as being able to get out of it)- allow you the most potential in pushups, burpees, dips, muscle-ups, and barbell proximity in your olympic lifts.

CONDITIONING for Thursday 10/14/2021


WORKOUT for Wednesday 10/13/2021

front squat 6×3 (50/5, 70/3, 80/3, 90/3, 90/3, 90/3+)

4 rounds for time:
20 pushups on barbell
20 pistols
20 strict press, 20/30kg

Post times to whiteboard!

WATCH: Here’s a little bit of insight the coaching team gets in programming- we have a more detailed lesson plan written out for each individual day too.

Want to see this more often? Should we cut the video for each specific day? Should I record with you in mind?