This Saturday at 12pm we will be running a KIPPING Skills class to learn how to use proper mechanics to improve your pullups, toes-to-bar, muscle-ups, and more! Open to all levels we’ll be covering the basic positions and transitions, and seeing how to apply it appropriately.
WORKOUT for Friday 8/13/2021
Warmup
2 rounds of 1-2-3-2-1 reps of the wall walks and still ring strength progressions then
Workout
“Nasty Girls”
3 rounds for time:
50 air squats
7 muscle-ups
10 power cleans, 43/61kg
Post time to whiteboard!
WATCH: The original Nasty Girls workout footage from 2008 or so
CONDITIONING for Thursday 8/12/2021
READ: How Training Camps Performed at the 2021 CrossFit Games – MCU
Here’s the progression we’ve been working on for STILL RINGS strength:
– 10-count tuck half hang
– tuck half hang pullup negative
– false-grip 10-count tuck half hang
– false-grip tuck half hang pullup negative
– 10-count support
– dip negative (plus hold in tuck dip support)
– strict muscle-up negative
WORKOUT for Wednesday 8/10/2021
Warmup
3 rounds of 1-2-1 wall walks and our still ring strength progressions
Workout
CrossFit Games Semifinals 21.1
3 rounds for time:
21 thrusters, 29/43kg
21 chest-to-bar pullups
Post time to whiteboard!
READ: 10 Most Popular CrossFit Workouts – Gym Lion
WORKOUT for Tuesday 8/10/2021
WATCH:
WORKOUT for Monday 8/9/2021
Warmup
3 rounds of 1-2-1 wall walks then still ring progressions
Workout
as many rounds as possible in 30:00
30 double unders
300m row
300m run
Post-workout should be foam rolling your entire lower body, taking 10second passes or longer. Post score to whiteboard!
READ: Is Life Better When You’re Busy? – Scott Young
No classes on Zoom today but checkout this new video by IVAN.MVMT
YOGA for Sunday 8/8/2021
The equivalents we use for cardio training: a 400m run = a 500m row = a 500m ski = a 1000m air bike = approx 2:00 of jump roping.
WORKOUT for Saturday 8/7/2021
back squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5 (2), 85/5+), then
Every 4:00 for 24:00
50’ dumbbell mixed rack lunge, 2×35/50lbs
25 wall ball, 14/20lbs
200m medicine ball run, 14/20lbs
Post results to whiteboard!
READ: How to Advocate For Yourself at the Doctor – Women’s Health
