Tuesday: Fitness at Home
Join us for an INSTAGRAM LIVE and Facebook Live Q&A tomorrow at 1:05pm after the 12pm workout for a 30-minute discussion on FITNESS AT HOME, especially now with Governor Inslee’s STAY HOME, STAY HEALTHY mandate.
WORKOUT for Tuesday 3/24/2020
For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.
AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press
Share rounds completed to whiteboard.
7am: Live workout on Zoom
12pm: Live workout on Zoom, Instagram Live, and Facebook Live
6pm: YouTube Premiere
2nd Serving: Need More Work?
a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
goblet squats 15-10-8-8-8
good morning 15-10-8-8-8 4
b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
12+ Bulgarian split squat/side
20 stiff-leg sumo deadlifts
c. For time.
50 feet-parallel calf raise
50 toes-out calf raise
50 feet-parallel calf raise
50 toes-in calf raise
50 single-leg calf raise/side
50 feet-parallel calf raise
READ: CrossFit Community Grieves the Passing of Giancarlo Agostino Di Maria – Morning Chalk Up
WATCH: On a scale of 1 (Zombie) to 10 (GREAT), how would you rate your sleep? On a weekly average?
1st workout: 7 rounds + 10 reps (used a 16kg DB for the SDLHP & a 15# DB for the strict presses)
2nd workout: used a 12kg KB for the 1st 4 rounds & 16kg KB for the last round
3rd workout: i just assumed you were hoping we’d do 5 rounds of the superset. i used a 15# DB for the dreaded Bulgarian SS & the purple KB for the sumo DL
#1) 4 rounds (20kg KB for all)
2) WOOF. 20kg KB again for both supersets
3) Scaled to 25 reps because apparently my right calf is weak 🙂