We’re starting a fun new challenge to keep you moving at home: welcome to the 12 Days of FOUNDATION
Everyday on our instagram we will be posting a picture along with some exercises to do that day, creating a long form variant of our usual 12 Days of CrossFit workout that learned from CrossFit Seattle way back in the day.
Here’s what was posted yesterday:
View this post on Instagram
We’ll also be posting the exercises here. Speaking of which today is 2 WALL WALKS. Go check out our instagram for the entire post including exercise demos!
CONDITIONING for Monday 12/21/2020
KARAMU
AMRAP in 15:00
70-50-30 push press, 20/15kg
60-40-20 step-ups, 20/15kg
Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!
WATCH: Skills, Workout, and Cool down of today’s workout in the video below
Yoga for Sunday 12/20/2020
READ: Unemployed Together: Now What? – Hope King
WATCH:
HIGH INTENSITY INTERVAL TRAINING for Saturday 12/19/2020
READ: We are running a special promotion for in-person Personal Training which comes with a significant discount (up to 100%) for the new year!
CONDITIONING for Friday 12/18/2020
ADJACENT
AMRAP in 12:00
3-6-9-12-15-etc of
Devil’s press
situps
thrusters
situps
Ideally you’re using a pair of dumbbells but you can use a single implement as well (just alternate hands every rep!) so do what you can. Feel free to use your weight as a situp anchor. Post total reps completed to comments!
READ: Zoom is Lifting Its 40-Minute Meeting Limit For Several Upcoming Holidays – The Verge
GIFT? Goodnight Box, a CrossFitter’s kids book – Box Reads
WATCH: Follow along with today’s workout here
CONDITIONING for Thursday 12/17/2020
TOUGO
3 rounds for time:
15 deadlifts
30 box jump overs
Try to make these deadlifts 60-70% of your 1RM if possible. If you’re using a lighter implement like a sandbag or kettle/dumbbell (single or pair) then increase the number of deadlift reps you have to complete: 30-50 if light/medium-to-medium effort.
Post time to comments!
READ: FDA Analysis of Moderna COVID-19 Vaccine Finds It Effective and Safe – NPR
WATCH:
CONDITIONING for Wednesday 12/16/2020
OPPOSITE
for time:
120 pogo hops
100 (kettlebell) calf raises
80 (kettlebell) high pulls
READ: Healthy Christmas Recipes – CrossFit Factorial
WATCH: Follow today’s workout here
CONDITIONING for Tuesday 12/15/2020
KALADI
AMRAP in 3:00
3 pushups
6 burpees
9 squats
Rest 1:00 and repeat for a total of 5 rounds. You can increase the difficulty of this workout by doing 3 HSPU, 6 pogo burpees, 9 goblet squats (or rocket launchers!) Post score to comments.
READ: Sugar 101 – How Harmful is Sugar? – Peter Attia MD
WATCH:
