CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

https://youtu.be/ReTuZ4xZKac

https://youtu.be/2MeFs5dMURA

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Run/Squat/Push

3 Rounds for Time:

400m Run

21-15-9:

Air Squats

15-12-9:

Hand Release Push-ups

*1 round= 400m run then 21-15-9 air squats and 15-12-9 hand release pushups

Cool down thoughts:

Spend a few minutes in the morning to fill in the blank “I am grateful for…” Try to come up with three things to finish the sentence. Bonus points if you also express that gratitude somehow. What are you thankful for?

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as possible in 9 minutes:

12 Lateral Hurdle Skater Jumps

12 V-Ups

12 Jump Switch Lunges

12 Sit-Ups

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Cool down thoughts:

If energy levels are still low, you may need to be eating more, especially if your appetite disappears when you are stressed. Smoothies could be a good option for you. A simple formula is something like fruit+protein powder+milk or water+oats(for thickness)+maybe some peanut butter (can’t go wrong with PB!).

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

https://youtu.be/GIWAozaOPE0

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https://youtu.be/iwSzrObc9t0

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3 Rounds for Time:

10 V-Ups

20 Single Leg Glute Bridges

Front Plank for 1 minute

*Rest 30 seconds between each round

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Jump and Lunge

For Time:

200 Double Unders (300 singles or 75 mountain climbers)

100 Walking Lunge Steps (50 front rack walking lunge steps)

50 HSPUs (or hand release push-ups)

100 Walking Lunge Steps (50 front rack walking lunge steps)

200 Double Unders

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Cool Down Thoughts:

Just when you feel like you have a grip on this new routine, one thing may change and you may suddenly feel like everything is overwhelming again. Anytime you experience stress, it’s important to remind yourself what you CAN control – your actions and how you react to everything else around you

CrossFit Rx – CrossFit

Metcon (No Measure)

45-60 minute hike outdoors

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Cool down thoughts:

Today is a good day to spend barefoot. If you can vary the surfaces you walk on – sand, dirt, rock bed – it will provide great sensory input to your feet and also help strengthen your foot muscles.

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

10AM: https://zoom.us/j/905160521

Metcon (AMRAP – Reps)

In a 3min Window:

400m Run

AMRAP Push-ups in remaining time 1min Transition

In a 4min Window:

400m Run

AMRAP Air Squats in remaining time 1min Transition

In a 5min Window:

400m Run

AMRAP Burpees in remaining time

1min Transition

In a 6min Window:

400m Run

AMRAP in remaining time:

Rounds of:

8 Push-ups

16 Air Squats