Our Foundations On-Ramp Program begins April 6 - Click for more info! Free Community Class this Saturday, April 1 at 12pm.
We’re going with OPEN LANE and SINGLE-OCCUPANT LANES again today!
WORKOUT for Saturday 6/12/2021
Warmup
:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull
then the HSPU Strength Ladder: 5x 1-2-1
Workout
5 rounds for time:
400m run
30 wall ball push press, 14/20lbs
30 box jumps, 20/24””
Post score to whiteboard!
READ: Scarecrow Will Reopen for Browsing, Kremwerk Will Reopen for Raving, and Linda’s Does Drag Now – The Stranger
Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.
WORKOUT for Friday 6/11/2021
Warmup
:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull
then the HSPU Strength Ladder: 2x 1-2-3-2-1
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
Workout
every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls
The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!
WATCH:
CONDITIONING for Thursday 6/10/2021
HYPOTENUSE
1:30 work, :30 rest
– deadlift
– hang power clean
– kneel-to-stand
– shoulder-to-shoulder
3 rounds for max total reps.
If you don’t have a sandbag you can fill up a duffle bag or back pack! Post results to comments.
READ: Slevio Portable Gym Timer with magnetic spine – Amazon
Today we being a simple back squat cycle on Wednesdays!
WORKOUT for Wednesday 6/9/2021
Warmup
:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull
then HSPU Strength Ladder: 3 rounds of 1-2-1
Nov – Strict Pushup, Pike Pushup on wall
Int – Pike Pushup on wall, One-leg Pike Pushup on wall, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
Strength
every 2 minutes do 5 back squats
(50/5, 65/5, 75/5, 85/5, 85/5+)
Last set is for 5 or more reps, keeping 2+ in the tank.
Conditioning
“ELIZABETH”
21-15-9 reps for time:
Power cleans, 43/62kg
Ring dips
A classic CrossFit benchmark involving a medium-weight barbell pull paired with a high-stability bodyweight pushing movement. Each round can be broken up into three sets, but should you break them up that way? These are meant to be done in fast, pushing the intensity as far as you can, as quickly as you can.
Post times to whiteboard!
READ: Benchmark Workouts – CrossFit Journal
WATCH: The greatest athlete of all time?
CONDITIONING for Tuesday 6/8/2021
30 seconds of work, 10 seconds of rest
– switch lunge
– goblet clean
– stiff-leg deadlift
– rack-switch push press
Repeat for 8 total cycles. Post score to comments!
READ: How to Stop Living in ‘Infinite Browsing Mode’ – The Atlantic
Olympic Weightlifters often train their squats in a wider-than-you-think-is-necessary stance, and it’s reflected in a lot of their receiving positions for the snatch, clean, and jerk.
If you haven’t played with a wider base of support then today is the day to try, especially in the warmup and first couple of sets. With adequate practice it’ll become home base for you and you’ll find yourself lifting heavier, faster, with more power.
WORKOUT for Monday 6/7/2021
Warmup
:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull
then HSPU Strength Ladder: 3 rounds of 1-2-1
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
MetCon
50 jerks (45/70kg) for time. Every barbell drop requires 16/20 calories completed before continuing.
Post scores to whiteboard!
READ: Queer Farmers Are Changing the Landscape – EATER
WATCH:
HIGH INTENSITY INTERVAL TRAINING for Sunday 6/6/2021
Premieres at 9am:
Join us afterwards on Zoom for Yoga with IVAN.MVNT!
RSVP via PushPress for meeting room info.
WATCH: The Final Day of the GRANITE GAMES (A Semifinals event for the 2021 CrossFit Games)
WORKOUT for Saturday 6/5/2021
Warmup
Some planks, some lunges, then a HSPU Strength Ladder of 2 rounds of 1-2-3-2-1
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette, (RING)
Workout
Five 3:00 AMRAPs of:
300m row
Max wall ball in remaining time, 8/14/20lbs
Rest 1:00 between rounds. Post score to whiteboard!
WATCH: This weekend’s Semifinals event for the CrossFit Games is the Granite Games in Minneapolis, Minnesota. Here’s the Day 1 and Day 2 feeds
