WORKOUT for Wednesday 2/9/2022
Establish a heavy complex of
thruster + push press + push jerk + split jerk
then
#18point1
AMRAP 20:00
18 toes-to-bar
10 DB hang clean & jerk, 20/35/50lbs
14 calorie row
Shoot for 10+ rounds. Toes-to-bar in sets of 4-6 if possible. Unbroken on DB HCJ. 1200 cal/hr row? Same pace all rounds.
Post score to whiteboard!
READ: Why I Do The Open (Pt 1) – Foundation CrossFit
Although designed not to bounce, our goal in slam ball is to throw the ball down so powerfully you can catch the ball off of the tiny bounce it produces IF you keep your hands low to the ground.
IN-GYM WORKOUT for Thursday 3/11/2021
a. Pre-Workout
Early: row
Grab a band, then
1:00 band high pulls (or SDHP)
1:00 band dislocates (or dislocates in squat)
1:00 band pull aparts (palms up)
1:00 band protraction pushups
1:00 band bicep curls
then PULLUP LADDER of E2MOMx3 do 1-2-3-2-1 reps. Finish with one round of the Burgener Warmup to prepare for the hang power clean.
b. Workout
every minute on the minute for 40 minutes
– 15 hang power cleans
– 15 kettlebells
– 15 burpees
– 15 t2b
– 15 calorie row (50 double unders if you have a jump rope!)
The goal is finish each set with some time left to rest. If 15 is too much, scale to 12. If 12 is too much bring the reps to 9. Work smart and push the pace so we can work on your movement stamina.
c. Post-Workout
2:00 sink stretch then 2:00 straddle stretch
READ: How to Watch the 2021 CrossFit Games Announcements – CrossFit
Not only do we have Daylight Savings taking an hour away, but we’ll begin a testing phase with the CGO beginning this weekend. Regardless of how you feel of the organization the past year we’re going to take the workout and simply use them in programming, specifically on Saturdays for the next three weeks. Classes will also feature a handful of tests that allow us to aim our programming and guide you to increasing your fitness.
If you want to play along you still have a chance to register under Foundation. This will be my 11th year participating. This should be a nice spark to kickstart some training commitment for many, myself included.
See you Saturday where we will test out one-hour classes. RSVP via PushPress!
Today we celebrate our favorite Office Manager!
Jessie NOT giving us a no-rep
Wish her a HAPPY BIRTHDAY if you see her!
ARTICLES
+ The Great Kettlebell Swing Debate – Invictus Fitness
CrossFit WOD for Champagne Friday 6/1
FABULOUS FORTY
for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees
100m medicine ball (20/14#) run after every exercise.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)
GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10
Powerlifting WOD – Week 1/3, Day 3/3
seated box jump 4x3x75%
press 5/3/1
deadlift 60/5 (10)
bicep opener 3×5
tricep opener 3×5
tabata assault bike
Kettlebell WOD
Simple & Sinister
CrossFit WOD for Saturday 6/2
CGO 18.1 – Rx
AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row
Post score to whiteboard!
CrossFit WOD for Sunday 6/3
in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank
ARTICLES
+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW
CrossFit WOD for Friday 2/23
CGO 18.1 – Rx
AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row
CGO 18.1 – Scaled
AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row
Post score to http://games.crossfit.com/ and the whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)
snatch max, clean & jerk max
Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)
Lower MAX (back squat, front squat, OHS, deadlift, etc)
Gymnastics Strength WOD
handstand pushup development!
Kettlebell WOD
