Episode 22 Available Now!!
Inguz Update: On episode 22 of the CrossFit Inguz podcast Renee and Andrew talk about the value of getting outside your comfort zone, and how personal, professional, or physical growth can only occur when we challenge ourselves. We discuss the growth mindset, the value of seeking out feedback, the role of trust in this process, and allowing yourself to embrace making mistakes. We also relate some of our personal experiences to this concept.
At the top of the episode we also discuss logistics for the upcoming CrossFit Games OPEN, and introduce a new segment to the podcast called “Community Shout Out”. You can listen to the episode below or wherever you get your podcasts.
Below is a breakdown of the programming for the week.
Monday: WOD (Snatch/Gymnastics Accessory)
Tuesday: WOD (Back Squat/Row Conditioning Accessory)
Wednesday: Push Jerk + WOD (Power Clean/Body Armor Accessory)
Thursday: WOD
Friday: Open WOD 19.1 (Register for The OPEN HERE)
Saturday: WOD TBD
Sunday: WOD TBD
WOD
“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35#)
12 Burpees Over Dumbbell
12 x 25ft Shuttles Runs
* Post slowest round time to the whiteboard.
Accessory Work
1. Snatch Balance
5-4-3-2-1 Reps 40-50-60-70-80%
* Percentages based off your 1RM snatch
2. High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps
Loads Progress: 50-55-60-65%
3. Snatch
On the Minute x 11: 1 Squat Snatch
Minute 1-3: 70-75-80%
Minute 4: Rest
Minute 5-7: 75-80-85%
Minute 8: Rest
Minute 9-11: 80-85-90%
4. Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike
…and so on…
