Friday Jul 1st, 2022

July 1, 2022 / By j0ssy
Back Squat 5x3rep for load:
Warm up to a heavy weight, then perform heavy triplet. Add weight after each successful lift.
Rest as needed between sets.
 
 
Workout 2= 15min AMRAP:
1.25 mile run buy-in (sub bike (175/132) cal or 2000m row )
then AMRAP
-28 Wall Ball 20/14
-28 DU’s
-28 Box Jumps 24/20
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Thursday Jun 30th, 2022

June 30, 2022 / By j0ssy
Complete as many rounds as possible in 10 minutes of:
-15 toes-to-bars https://journal.crossfit.com/article/the-kipping-toes-to-bar
-50-ft. handstand walk https://journal.crossfit.com/article/cfj-the-handstand-walk
 
Scaling options
Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.
 
Scale TTB
-5 stall bar negatives for those who can. Singles are fine (upscale)
-5 strict TTB for those who can. Singles are fine (upscale)
– Knee raises (downscale)
 
Scale handstand walk to:
– 10 handstand bails https://youtu.be/QECAw3OXfY8?t=87
-25 hip taps
-25 shoulder taps
-2 wall walks https://journal.crossfit.com/article/cfj-the-wall-walk
Scaling handstand bails:
 
Handstand bail Version 1 Attempt 10 alternating side cartwheels. Do what is comfortable. Limbs don’t have to be straight. Some beginner progressions https://www.youtube.com/watch?v=a1zXQf9M8ow
https://www.youtube.com/watch?v=Oxam-UViKG8
 
Handstand bail Version 2. From a wall facing handstand (any angle you can maintain is OK). Step one hand forward and bring the same side leg down https://www.youtube.com/watch?v=iCeu4r77-Eo
Try to alternate sides.
 
 
Workout 2= 5 rounds GB rope climb
Work = Bent arm chin hang (palms facing toward you) https://www.gymnasticbodies.com/exercises/bent-arm-chin-hang/
 
Mobility = 5 reps Overgrip bent pull . Use beginner pull up bars. Take your time to stretch everything from hips and lower back to shoulders.
1) Come to a stand by pulling down strongly on the bar.
2) Sink deeply into the stretch at the bottom of each rep.
See 0:36 at https://youtu.be/iuxZiJOhv5c?t=31
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Tuesday Jun 28th, 2022

June 28, 2022 / By j0ssy
10 min EMOM
– 10 VMO squat
 
Members may add weight each round if they want. Don’t exceed 25% bodyweight. If you reach 25% bodyweight, stay at that weight for remaining rounds.
 
Workout 2 =
3 sets not for time
-20 ATG seated good mornings https://www.youtube.com/watch?v=XhgC5kAOSa0
 
Start gently and experiment BEFORE you start you first set. Start unweighted if your range of motion is extremely limited. You can use light weight if your belly button can almost touch the bench.
Adjust feet for 90 degree hip flexion when seated and keep ankles in front of knee.
Keep chest up and back muscles engaged (do not round back). Weights should only be a GENTLE assist to reaching your belly button to the bench
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Monday Jun 27th, 2022

June 27, 2022 / By j0ssy
2 Rounds:
Alternate With a partner to take 4 gym length trips each of banded sprints.
-Forward
-One side
-Other side
-Backward
 
The goal is for foot speed, and coordinated range of motion. Partners regulate so that runners get 15-20 steps per length
 
 
4 rounds
-30s max shuttle run
-2 min rest
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Sunday Jun 26th, 2022

June 26, 2022 / By j0ssy
5 sets:
-100 ft. Farmer’s carry
– 1 min bike
 
Pacing goal: Complete the same or more calories in each set on the bike.
 
Workout 2= 3 sets:
-15 GHD sit-ups
-10 lunge + reach stretch each side https://www.youtube.com/watch?v=mAuBuHXR9Xs
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