Lo
** We are open regular hours today **
Inguz Update: On episode 40 of the CrossFit Inguz Podcast we sit down and chat with Sam Knoll. We discuss her backstory and how she got started with CrossFit, her interests in OCR and how CrossFit has helped her in her races, as well as her hidden archery talent!! We also chat about her proudest accomplishment of 2019, and what she’s working towards for 2020.
At the top of the episode we continue our segment of community shout-outs, and chat about some details on the upcoming Inguz Nation Throwdown. You can listen to the episode below, or wherever you get your podcasts.
Below is a breakdown of the programming for the week.
Monday: Back Squat + WOD (After Party: Overhead Squat)
Tuesday: WOD (After Party: Handstand Walk)
Wednesday: WOD (After Party: Push Press)
Thursday: WOD (After Party: Gymnastics Conditioning)
Friday: WOD (After Party: Front Squat)
Saturday: Team WOD (Olympic Lifting Class: Clean & Jerk)
Sunday: WOD
Strength
Back Squat (Heavy 3)
* 12 minutes to build to a heavy set of 3 reps.
WOD
“Dumbledore”
For Time:
50/35 Calorie Assault Bike or 60/45 Calorie Row
30 Single Arm Dumbbell Hang Clean and Jerk (50/35#)
50 Single Dumbbell Goblet Squats (50/35#)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35#)
50/35 Calorie Assault Bike or 60/45 Calorie Row
* Post time to the whiteboard.
MOVE 45
10 Minute AMRAP:
25 Abmat Sit-ups
30 Alt. Down Dog Toe Taps
25 Grasshoppers
30 Alt. Down Dog Toe Taps
2 Minute Rest…
12 Minute AMRAP:
12 Half Burpees
12 Reverse Lunge + High Kick (12 each side)
12 Squat Jacks
After Party
1. Overhead Squat Complex
3 Sets: 1 Pausing Overhead Squat + 2 Overhead Squats
Set 1: 62% of 1RM Overhead Squat
Set 2: 66% of 1RM Overhead Squat
Set 3: 70% of 1RM Overhead Squat
*3 Second Pause at Bottom on First Rep*
