SKILLS for Tuesday 10/4/2022 is the CLEAN
Gymnastics for Tues 10/4
core work, bar muscle-up drills
12 rounds of 5 tempo HSPU negatives + 6 seated box jumps
5:00 plank
MOBILITY for Tues 10/4
Tag Archive for: mobility
STRETCH for Sunday 9/25/2022
SKILLS for Thursday 9/22/2022 is the PRESS, PUSH PRESS, and JERK
MOBILITY for Thurs 9/22
SKILLS for Tuesday 5/31/2022 is BENCH PRESS
CONDITIONING for Tuesday 5/31/2022
Also just in case you’re really beat up due to yesterday’s volume:
FOAM ROLLING for Tuesday 5/31/2022
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:
If you don’t possess awesome mobility in your fingers/hands/wrists/forearms/shoulders you may find that holding a barbell in the rack position leave your wrists sore and uncomfortable.
We can improve this position temporarily by keeping the hands open, bearing the bar onto the delts with the fingers preventing forward slippage.
CONDITIONING for Thursday 4/8/2021
DREIDEL
AMRAP in 7:00 of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!
READ: CrossFit Is Finally Fed Up with MTG – Buzzfeed News
WATCH:
Michi
Zoom Kettlebell Class at 7am! Email us for the Meeting Room #
CONDITIONING for Friday 9/4/2020
DRIP
50 reps each, for time:
– goblet squats
– rack lunge
– push press
– RDL
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps
Post results to comments!
Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps
READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian
WATCH:
To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.
Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.
We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.
CrossFit WOD for Tuesday 2/11/2020
AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees
Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.
READ: The Story of Breakfast, Part 2 – CrossFit
WATCH:
CrossFit WOD for Tuesday 11/26
strict muscle-up practice, then
4 rounds for time:
25 thrusters, 43/29/20kg
5 muscle-ups
Post time to whiteboard!
Today’s Pullup Ladder: 3(1-2-1)
HIIT – 12pm and 6:30pm
READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk Up
WATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!
Here’s an easy way to check if you’ve got decent ANKLES:
- Take off your shoes
- Lunge down, putting your toe perpendicular to a wall
- Keeping your foot down, push your knee forward to make contact.
- THE TEST IS OVER IF YOUR HEEL LEAVES THE GROUND.
- Move your foot back and try again. Measure the distance of your most successful distance.
Make sure you measure both sides! Keep the data in your journal. Use the squatting quad stretch with the barbell or a kettlebell is one of the various ways to improve gradually.
CrossFit WOD for Monday 10/28
5 rounds for time:
400m run
18 dumbbell overhead squats, 50/35/20lbs
Post time to whiteboard!
READ: Unhealthy & Unprepared – Strong Nation
WATCH: 3 Ways to Beat the Handstand Pushup Standard – MisFit Athletics
CrossFit Links
