I did the workout yesterday live at 4:30pm on IG and YouTube:
Went through a warmup, skills, the workout, then (on YouTube only) I did some cool down stretches.
Saturday morning you can join us at 10am on Zoom for a YOGA class with Ivan!
Sunday morning at 10am Team Mots will run a HIIT class, at 12pm Dave will be doing another cooking class.
WORKOUT for Saturday 4/11/2020
Rx Division
for time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Scaled Division
for time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
2nd Serving – Need More Work? (Strength-Bias)
Rest as needed between each of the following four efforts.
a. tabata bottom-to-bottom squats
b. tabata top-to-top dive-banded pushups
c. max hang power cleans in 5:00 (Ideally a pair of 50/35/20lbs. Goal is 70+ reps.)
d. 30 of each version of calf raises: feet parallel, toes out, toes in, R-side only, L-side only, toes in, toes out, feet parallel)
HSPU Strength Ladder
EMOM x 5:00 of 1-2-1
READ: 5 Fitness-Inspired Videos to Watch While You’re Stuck at Home – Morning Chalk Up
WATCH:
Remember muscle-ups?!
Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.
You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!
WORKOUT for Friday 4/10/2020
as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups
Post total rounds plus reps to comments!
2nd Serving: Need More Work? (Endurance-bias)
Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.
10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)
Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.
HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1
READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News
WATCH:
Throwback Thursday: when you could slap hands to tag your swolemate.
WORKOUT for Thursday 4/9/2020
10-9-8-7-6-5-4-3-2-1 reps for time of
toes-to-bar/supported dragon flags
burpees
Do 30 double unders (or single unders or jumping squats or Penguin jumps) between rounds. Post times to comments!
2nd Serving: Need More Work? (Strength-Bias)
Choose loading that allows you to reach the prescribed amount of reps, with 2-5 reps in reserve.
5 rounds
10 Z-press
30 Chinese lat raise
then
150 banded bicep curls
150 banded step-ups (75 on one leg, then 75 on the other)
150 banded good mornings
HSPU Strength Ladder: E2MOM x 2 do 1-2-3-2-1
READ: Really Cool Handmade Parallettes – CrossFit
WATCH: Yesterday’s YOUTUBE LIVE workout:
WORKOUT for Wednesday 4/8/2020
3:00 max reps push press, 2×50/35lbs
3:00 max reps situps
3:00 max reps weighted lunges, 2×50/35lbs
(3:00 rest)
2:00 max reps push press, 2×50/35lbs
2:00 max reps situps
2:00 max reps weighted lunges, 2×50/35lbs
(2:00 rest)
1:00 max reps push press, 2×50/35lbs
1:00 max reps situps
1:00 max reps weighted lunges, 2×50/35lbs
Use a load that allows for sets of 10 or more when fresh. Post total reps complete to comments!
2nd Serving: Need More Work?
8 rounds of a 200m run, trying to maintain a paced time, staying within :05 of each previous effort. Rest no more than 3:00 between each round.
HSPU Strength Ladder: every 2:00 x 2 do 1-2-3-2-1
READ: Games Athletes Share Their Lockdown Self-Care Practices – Morning Chalk Up
WATCH:
WORKOUT for Tuesday 4/7/2020
4 rounds of:
400m run
20 single-arm Russian swings/side, 24/16/12kg
16 minute cap. Post time to comments.
If they’re not able run do 2:00 of high knees, row 500m or bike 1km per round. For the swings you could use a dumbbell, or if you don’t have any equipment try a heavy book – it’ll work your grip as well!
2nd Serving: Need More Work? (Endurance-Bias)
AMRAP in 30:00
10 burpees
500m row or 50 banded sumo deadlift high pull
100 single/double unders
800m run
then Will’s Ab Sequence (see below)
HSPU Strength Ladder: EMOM x4 of 1-2-1
READ: Elizabeth Warren Has a Plan For This, Too – Vox
WATCH:
On Monday evening 4/6 we have a full-length Follow Along Workout video premiering on YouTube at 6:30pm.
This week we’ll try some 4:30pm classes:
+ Wednesday 4/8 we will go live on both Instagram and YouTube for a full-length class
+ Friday 4/10 we’ll do another ditty on Instagram Live
Mark your calendars and we’ll see you there! Otherwise check out our online class offerings on ZenPlanner
WORKOUT for Monday 4/6/2020
every minute on the minute for 9 minutes
5 burpees
Goblet squats for remainder of the minute.
Rest 3 minutes
every minute on the minute for 7 minutes
4 burpees
V-ups for remainder for the minute.
Rest 2 minutes
every minute on the minute for 5 minutes
3 burpees
HSPU for remainder for the minute.
Goblet squats are done ideally with a 24/16kg kettlebell, 50/35# dumbbell, or any other odd object like a loaded backpack.
Score is 3 individual numbers: total goblet squats, total v-ups, and total HSPU. Post total reps complete to comments.
2nd Serving: Need More Work? (Strength-Bias)
30-25-20-15-10 reps of
sumo deadlift high pulls
hang power cleans
shrugs
All ideally done with a pair dumbbells.
HSPU Strength Ladder: EMOM x4 of 1-2-1. You can utilize this strategy without the time constraint during today’s workout.
READ: More Than 70% of Americans with COVID-19 Had At Least 1 Underlying Health Condition, the CDC Says – Business Insider
WATCH:
Sorry, not sorry
WORKOUT for Sunday 4/5/2020
“CHAD”
1000 step-ups for time.
Use a 20 inch box and wear a ruck pack (or vest) that weighs 45lbs for men, and 35lbs for women. A “ruck” is a weighted backpack to simulate the gear carried during a hiking expedition. Your score is the time it takes to complete all 1000 repetitions.
2nd Serving: Need More Work?
If you didn’t do “CHAD”, do it. If you did you definitely DO NOT need any more work. Rest and recover and hit it hard tomorrow.
HSPU Strength Ladder: EMOM x 3 of 1-2-1
READ: The Story of Dave Castro’s Viral Hero WOD to Honor His Friend – Morning Chalk Up
WATCH:
