CrossFit Rx – CrossFit

Announcement

Join us at 6 PM for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

https://zoom.us/j/310404495

Metcon (AMRAP – Reps)

For 5 rounds, AMRAP 1 minute at each station:

Burpee to Target 6 inches (kettlebell swing/ hang power clean)

25ft shuttle sprint

Burpees over bar (or object)

Double-Under (jumping air squats)

Burpee Tuck Jump (thruster/ box jump)

*Rest 1 minute between each round

*At home equipment subs listed by movement

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3 Rounds for Time:

20 Hollow Body Rocks

20 Single Leg Glute Bridges

Star Plank on Elbow for 20 seconds

20 Arch Body Rocks

*Rest 1 minute between each round

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As Many Rounds and Reps as possible in 10 minutes:

3 Strict Handstand Push-Ups (pike push-up with feet on on box, Tripod pushups)

6 Hand Release Push-Ups (dumbbell z-press/strict press/ floor press/ ring dips)

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Cool down thoughts:

Whether you are a WFH veteran or still trying to find a balance between working from home and training/family time/home schooling/etc, taking short walk breaks (or lunge breaks or even burpee breaks) every 60-90 minutes can help keep productivity high – and also help you get your steps in.

CrossFit Rx – CrossFit

Metcon (No Measure)

Hike/Walk/Play

If possible, get outside and get of the house. Play for 45-60min and take a few moments to turn off from the chaos all around us and enjoy time with family and friends.

CrossFit Rx – CrossFit

Announcement

Join us at 10 AM for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

https://zoom.us/j/245842897

Metcon (Time)

Pressing Gymnastics #2 | TTT Warm-up Series

https://youtu.be/u4qzb2I8U7k

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Squat Warm-up #1 | TTT Warm-up Series

https://youtu.be/iLs2Y2NyTb0

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2 Sets:

30-60 second Run

…into:

2 Rounds:

4-6 Burpees

8 Walking Lunge Steps

…into:

30-60 second run

Rest/Walk 60 sec b/t sets or as needed

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For time:

1 mile Run

…into

10 Rounds:

8 Burpees Facing Object

50′ Walking Lunge

…into

1 mile Run

(Sub 50 mountain climbers, 25 tuck jumps, 50 sit ups for each mile if not running today)

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Sit down and lay out some training goals for this quarantine.  These goals should be more about your process and your routine than setting specific pr’s.  Some examples could include:

– Read 20 minutes a day

– Perform all the ‘at home’ workouts

– Meditate for 10 minutes

– etc.

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Cool Down Thoughts:

Spend 5 minutes working on foot mobility. Try to spread your toes apart. Can you pick up your big toe and keep the rest of your toes on the floor? What about keeping your big toe on the floor and picking the rest of your toes up?

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Use this strange period to get better and set some focused goals for the break!

Self Abdominal Massage Meditation

You can find images of all of these on this post:

https://www.instagram.com/p/B9C9uMyn-sm/?igshid=1jriptl8875lo

A1. two handed larger clockwise circles just under the solar plexus – 21 reps x3

A2. two handed small circles clockwise from solar plexus to pubic bone; 1 rep x3

A3- independent hands. Small circles clockwise from solar plexus to

pubic bone where hands reconnect. 1 rep x3

A4. push straight down from solar plexus to pubic bone – 1 rep x3

A5. right hand large clockwise circle; 21 reps x3

A6. left hand large counter clockwise circle; 21 reps x3

A7. right hand at rib push down to leg; 21 reps x3

A8. left hand at rib push down to leg; 21 reps x3

B. sit cross legged. Rotate and lean 21x in both directions

CrossFit Rx – CrossFit

Announcement

Join us at 6PM daily for a coach-led @ home Zoom workout!!

Click on the link below to hop in on the fun.

https://zoom.us/j/307552522

Metcon (Time)

At-Home Workout 200327

For Time:

21 Kipping Handstand Push-Ups

30 Squat Jumps

18 Kipping Handstand Push-Ups

30 Squat Jumps

15 Kipping Handstand Push-Ups

30 Squat Jumps

12 Kipping Handstand Push-Ups

30 Squat Jumps

9 Kipping Handstand Push-Ups

30 Squat Jumps

*modify to hand release pushups or pike push-ups as needed

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Loaded carry 10 minutes

Grab something from the house and carry it around for ten minutes. Some ideas:

– Stack of books in your hands to train grip

– Rock from outdoor yard

– Yard equipment

– Dumbbells/barbells

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Cool Down Thoughts:

If you are regularly hitting your goal steps each day, increase that number! Your new goal is +500-1000 in addition to your usual step count.

CrossFit Rx – CrossFit

Announcement

Join us 6 PM daily for a coach-led @ home Zoom workout!!

Click on the link below to hop in on the fun:

https://zoom.us/j/307552522

Metcon (No Measure)

Run Warm-Up:

https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=4

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5 alternating sets of 30s @ each movement

A1. Max 50ft shuttle runs

*50ft down and back.

Rest 30s

A2. Max distance Handstand walk

*reverse bear crawl

Rest 30s

A3. Max double unders

*single unders or hops

Rest 30s

A4. Max mountain climbers

Rest 30s

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3 sets of:

45s arch body rocks

10 prone scorpions

8/ side bird dogs

10 side plank arch ups

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Cool Down Thoughts:

Learn a new skill. It’s important to regularly challenge yourself and get out of your comfort zone. What is something you’ve wanted to try to teach yourself how to do? Anything goes!