Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm
Saturday 9am
ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)
Click here to join any of our Zoom Virtual workouts! (password CFPB)
CrossFit:
“Deadlift Recovery Week”
_
A.) Every 3min. x 10 Rounds:
10 Cal Bike
10 Cal Row
10 Toes-To-Bar
3 Deadlifts (see below)
*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%
*7 Cals for Ladies 🙂
Bodywork:
Bodyweight “Fight Gone Bad”
1min. of Bear Squat + Push-Up
1min. of Straight Leg Sit-Ups
1min. of High Knees
1min. of Sumo Stance Air Squats
1min. of Up Down With A Double Shot
1min. of Rest
Repeat for 5 Total Rounds (30min.)
Sweat:
A little “Fight Gone Bad” style workout today… Upper body focus
5 Rounds:
1min. of Max Push-Ups (Hand on DBs for deficit and neutral grip)
1min. of Max SDLHP
1min. of DB Push Press 45/30s
1min. of Pull-Ups or Bent Over Rows
1min. of Plate Ground to OH 45/25
1min. of Rest
*10sec. transitions after EVERY 1min. station so that you can go all the way to end of that minute of work 🙂
Da Daily D:
2 Rounds:
1min. of Burpees
1min. of DB Front Squats 45/30s
1min. of Pull-Ups or Bent over Rows
1min. of Alt. DB Lunges
1min. of Burpees
1min. of DB Deadlifts
1min. of Pull-Ups or Bent over Rows
1min. of REST
B.) Tabata Hip Thrust
50/35lb. DB on your lap. That’s 20sec. of work by 10sec. of rest for 4min. Doesn’t sound that bad, but it is going to light your booty up!
You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders.
On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge. You can still pull it off on the ground though.