motivation – Foundation CrossFit

Thursday 2/18

Front lunges for days

IN-GYM WORKOUT for Thursday 2/18/2021

a. Warmup

3:00 row
3:00 burpee Complex
3:00 slam ball + pogo hop
3:00 inchworm + scorpion + pushup

then BURGENER WARMUP. 3-5 reps of each:
– Down & FINISH
– Elbows High & Outside
– Muscle Snatch
– Snatch Landing
– Hang Power Snatch

b. Strength

EMOMx6 do 1-2-1 pullups

Every :90 complete 3 front squats + 1 jerk (Challenge? Pull barbell from ground)

c. Conditioning

5 rounds for time:
20 hang cleans
20 front lunges
20 push press
20 situps

This is a high volume barbell workout so preference is Hyperlite/20/30kg for novice/intermediate/advanced respectively. Situp is BW. Alternatively you could use a single DB/KB and simply do 10/side.

Post time to your journal or comments!

READ: Dirt and Corn? Test Reveals Hidden Coffee Ingredients – Live Science
WATCH:

February 17, 2021/1 Comment/by Andrew

Training

A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.