In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.
These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!
IN-GYM WORKOUT for Tuesday 2/23/2021
a. Warmup
Complete 2-3 times
20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU
then BURGENER WARMUP. 3-5 trainer-led reps
b. Strength
EMOM x 10 do snatch + OHS twice, then
EMOM x 5 do 2 snatches
c. Conditioning
AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)
READ: Why Our Food Needs to Use Less Water – BBC
WATCH:
On March 1st we’ll begin our new SKILLS class, where athletes can refine their technique and practice in our basic barbell lifts. These will occur on Mondays, Wednesdays, and Fridays at 8am, 11am, and 4pm where they will rotate skills every two weeks.
This will also be our new On-Ramp development course for newer athletes after their initial personal training session.
CONDITIONING for Monday 2/22/2021
READ: 4 Work-From-Home Tech Tricks I Learned From Twitch Streamers – WIRED
WATCH: Unlike previous years, we will not be running any events for The Open this year. That said we’ll be programming the events for the Saturday classes. More details to come next week!
Zoom Yoga with IVAN.MVMT is at 10am. Details on PushPress when you RSVP for the class!
CONDITIONING for Sunday 2/21/2021
READ: How to Apologize When You’ve Hurt Someone – Self
High Intensity Interval Training for Saturday 2/20/2021
Premiering at 10am PST
READ: How to Choose the Best Cloth Face Masks for You – Wirecutter
For our purposes the most solid bottom position for the pushup and the burpee has the hand flat and the forearm vertical from any angle. This puts the stress primarily in the chest, with some loading in the front deltoid and triceps.
Further reading: Shoulder Muscles: Part 1: Anterior Musculature by CrossFit
CONDITIONING for Friday 2/19/2021
Front lunges for days
IN-GYM WORKOUT for Thursday 2/18/2021
a. Warmup
3:00 row
3:00 burpee Complex
3:00 slam ball + pogo hop
3:00 inchworm + scorpion + pushup
then BURGENER WARMUP. 3-5 reps of each:
– Down & FINISH
– Elbows High & Outside
– Muscle Snatch
– Snatch Landing
– Hang Power Snatch
b. Strength
EMOMx6 do 1-2-1 pullups
Every :90 complete 3 front squats + 1 jerk (Challenge? Pull barbell from ground)
c. Conditioning
5 rounds for time:
20 hang cleans
20 front lunges
20 push press
20 situps
This is a high volume barbell workout so preference is Hyperlite/20/30kg for novice/intermediate/advanced respectively. Situp is BW. Alternatively you could use a single DB/KB and simply do 10/side.
Post time to your journal or comments!
READ: Dirt and Corn? Test Reveals Hidden Coffee Ingredients – Live Science
WATCH:
The medicine ball clean volume has been paying off- we’re seeing better speed in the turnover with the snatch and clean & jerk.
It’s also the conditioning equivalent to wall ball and since not all stations have a wall ball option, this will have to do for now.
CONDITIONING for Wednesday 2/17/2021
READ: Did We Get Duped Into Cooking with Gas? – The Verge
WATCH: We’re doing jerks in class tomorrow!
