YOGA at 10am on Zoom with IVAN.MVMT. Please RSVP via PushPress for meeting info!
Otherwise you might be needing something to recover from #21point2 aka #17point1
Tag Archive for: 17point1
IN-GYM WORKOUT for Saturday 3/20/2021
#21point2 aka #17point1
for time (20:00 cap)
10 dumbbell snatches, 15 burpee box jump overs
20 dumbbell snatches, 15 burpee box jump overs
30 dumbbell snatches, 15 burpee box jump overs
40 dumbbell snatches, 15 burpee box jump overs
50 dumbbell snatches, 15 burpee box jump overs
Post results to whiteboard!
HIIT for Saturday 3/20/2021
Premieres at 10am!
The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.
This shape allows our bodies to be efficient pillars at bearing weight during our exercises.
IN-GYM WORKOUT for Thursday 2/25/2021
a. Warmup
Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups
5 HR/HSPU
then 3-5 trainer-led reps of the BURGENER WARMUP.
b. Strength
- Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
- EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?
c. Conditioning
(CGO 17.1)
for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”
This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!
READ: Why Our Food Needs to Use Less Water – BBC
WATCH:
CrossFit WOD for Friday September 27th
for time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs
50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.
CrossFit WOD for Saturday September 28th
WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups
Each round begins with a 400m run together. Post time to whiteboard.
CrossFit WOD for Sunday September 29th
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest
then
front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+
Post score and squat to whiteboard.
READ: How Vitamins Enabled America’s Processed Food Revolution – The Atlantic
WATCH: 21 Levels of Skateboarding with Tony Hawk – WIRED
In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.
In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.
In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.
Try it out!
ARTICLES
+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded
CrossFit WOD for Friday 8/24
CGO 17.1
for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″
Compare to. Post time to whiteboard!
Olympic Weightlifting WOD
1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3
Powerlifting WOD
strict press max
deadlift max
ARTICLES
+ CrossFit Games Open 17.1 Official Rules and Scoresheet – CrossFit Games
CrossFit WOD for Friday 2/24
CGO 17.1
for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Rx = 50/35# dumbbell and 24/20″ box jumps
Scaled = 35/20# dumbbell and 24/20″ box jumps/step-ups
20:00 time cap. Post time to whiteboard.
Olympic Weightlifting WOD
overhead squat, snatch pull + snatch + snatch balance, clean pull + clean + jerk from dip
partner leg lifts, back (hyper) extensions, downward dog
CrossFit Links
