Open Air workouts are suspended for now with the new mandate to start in our homes.
Zoom workouts will be at 7am, 9am, 12pm, 4pm and 6:30pm. Follow the link here to join the virtual meeting.
CrossFit:
8/6 Cal Row
8 Alt. DB snatches 50/35
C.) EMOM x 8min. (Both in the same minute)
8/5 Cal Assault Bike
5 DB Power Cleans 50/35s
Men ADV is 10 Cals on each section
Women ADV is 8 cal on part 1 and 7 cals on part 2
Bodywork:
5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)
Rest 1min. Repeat for 3-4 Rounds
https://www.youtube.com/watch?v=1bjwi_z72sI
Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00
Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw
Sweat:
3min. of work by 1min. of rest until you finish!
10/7 Cal Assault Bike or 10 30ft Shuttle Sprints
10 DB Push Press 50/35s
10 American KB Swings 53/35lb.
15/12 Cal Assault Bike or shuttle sprints
15 DB Push Press 50/35s
15 American KB Swings 53/35lb.
20/15 Cal Assault Bike or shuttle sprints
20 DB Push Press 50/35s
20 American KB Swings 53/35lb.
25/18 Cal Assault Bike or shuttle sprints
25 DB Push Press 50/35s
25 American KB Swings 53/35lb.
30/21 Cal Assault Bike or shuttle sprints
30 DB Push Press 50/35s
30 American KB Swings 53/35lb.
ADV is a 70/53lb. KB
Daily D:
7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB
Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w
Hopefully you can get outside today to perform this workout with all that’s going on. If not, consider switching out the run for 2min. of single unders.
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)