CONDITIONING for Thursday 11/5/2020
COLD BREW
max med ball cleans (20/14/8lbs) in 7:00, but every :30 do 3 v-ups.
If you don’t have a medicine ball, anything weighted works! Post score to comments.
READ: A Membership for Mental Health – CrossFit
WATCH:
Some updates:
The Spartan Race has been postponed to later in the year. While we’ve been training we don’t want it to go to waste so we will be running our own obstacle course race that original event day, Saturday the
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
then back squat 8×4
Share time and back squat weight to whiteboard! Post-workout should be 2-3 rounds of heel walking (30 steps or so), 1:00 in the arch, and 30-60s chair stretch/side.
In Olympic Weightlifting we’re going to wave up and down to check technique. In Powerlifting we continue our speed sets. Do you feel faster in execution yet?
TABATA wide-grip pushups, front squats, and situps. Rest at least 1:00 between efforts.
A tabata interval is :20 of maximal rep work then :10 of rest, repeated for 8 rounds/4:00. The goal is this workout is to go ALL OUT every interval, taking note of your reps.
Use your a stop watch function on your watch or phone, listen to these tabata pop covers on Spotify, or find any an app for timing!
You can grab the AT-HOME WORKOUTS BINGO sheet here, or at the gym.
READ: Taking Care of Your Mental Health in the Face of Uncertainty – AFSP
WATCH: Do you butt wink?
This week is TEST WEEK so we’ll establish a time for today’s workout for a retest in the future, a barbell race, strict press max, Death By Presses, a row effort, a retest of a gymnastics chipper for late June, MURPH retest on Saturday, and EMOM snatch/clean & jerks. Rest, recover, and make sure you sleep well and eat well!
back squat 10×2 at 32X1, then
21-15-9 reps for time:
thrusters, 52/38kg
toes-to-bar
Run 400m at the end of each round. Post time to whiteboard!
It’s Test Week in our Barbell Classes! Let’s max out some snatch doubles and clean & jerk doubles and set a benchmark for the rest of Summer.
+ Behind Closed Doors with the City Council and Pro Sports – Ann Davison Sattler for City Council
+ Should We Replace Mental Health Meds With Exercise? – Big Think
