How’s your mobility?

If you can’t get into deep ranges of motion, you can’t access and recruit more muscle mass. If you can’t access tons of muscle you can’t get stronger.

WORKOUT for Wednesday 7/28/2021

Complete all three:
a. establish a 5RM back squat
b. establish a 5RM deadlift
c. 5k row for time

Post results to whiteboard!

READ: Register for the 2021 Virtual CrossFit Games. I’ll be doing them in gym all weekend!
WATCH:

WORKOUT for Monday 7/26/2021

every minute on the minute for 7 minutes: hang snatch (or clean) + power snatch (or cleans) + snatch (or clean), then

AMRAP in 20:00
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 (strict) chest-to-bar pullups

Post scores to whiteboard!

WATCH:

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

RSVP via PushPress for meeting room info.

CONDITIONING for Sunday 7/25/2021

WATCH:

Good luck to Tony, Scott, and Daisy who compete in the Sasquatch Strength Summer Classic Weightlifting Meet!

WORKOUT for Saturday 7/25/2021

70 kettlebell swings, 16/24kg
60 toes-to-bar
50 pistols
40 kettlebell shoulder-to-overhead, 16/24kg
30 pogo burpee
20 muscle-ups

400m run after each line! KBS then run then t2b then run then single leg squat then run… muscle-ups then run then “TIME!”

WATCH:

Your setup and approach to each lift can mean success or failure so be intentional every time you lift until it’s automatic.

WORKOUT for Friday 7/23/2021

Warmup

every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 wall walks
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight

MetCon

“DIANE”

21-15-9 reps for time:
deadlift, 65/102kg
handstand pushups

Or 3-6-9-12-etc to a 12:00 cap.

READ: Does CrossFit Have a Future? – The New Yorker

Do you work your individual prehab & rehab exercises?

WORKOUT for Wednesday 7/21/2021

Warmup

every minute on the minute for 12 minutes
a. 30 (UB) double unders
b. 1-2-1 OR 1-2-3-2-1 HSPU
c. :30 of pullups or muscle-up practice (preferably strict)
d. 2 Power + 3 hang SN/CL, building in weight

Strength

back squat 6 sets of 6 reps at 70-75%

MetCon

27-21-15-9 reps for time:
power clean, 35/53kg
(ring) dip

A different take on “ELIZABETH”- an additional round of 27 and it’s a tad lighter at 35/53kg (versus 43/61kg)

WATCH:

Anyone miss BELL BALL?

WORKOUT for Monday 7/19/2021

Warmup

2-3 rounds at your own pace with a single bell or bumper plate
200m waiter’s walk
8-12 front squats
8-12 push press
8-12 RDL
8-12 situps or toes-to-bars
1-2-3-2-1 HSPU strength progressions

MetCon

10 rounds for time:
10 pullups
20 kettlebell swings, 20/32kg

READ: Preparing For Wildfire Smoke in South Seattle This Summer – South Seattle Emerald

Join us for Yoga with IVAN.MVMT at 10am on Zoom when you RSVP for class on PushPress

HIIT for Sunday 7/18/2021

READ: An ER Doctor in Arkansas Told Us What Its Like to Work in Unvaccinated America – Esquire