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:
It begins! I did the workout with a 24kg kettlebell yesterday at 3:30pm on a YouTube/Instagram Livestream:
WORKOUT for Saturday 4/4/2020
Support Your Local Box Fundraiser – Event 1
AMRAP in 10:00
10 squats
9 right-arm snatches, 50/35/20lbs
10 pushups
9 left-arm snatches, 50/35/20lbs
Post results here. There’s still time to register for the $free.99/$20/$whateverthef*ckyouwant online fundraiser event, which can benefit Foundation if you choose it to.
2nd Serving: Need More Work? Endurance-Bias
10k run, row, or ski for time. 20k bike ride. Today was supposed to be the Spartan Race, so you can add some obstacles in if you’d like. Just be mindful of what you touch.
HSPU Strength Ladder: EMOM x 5 do 1-2-1
READ: SYLBF – Event 1 Demo & Standards – CrossFit.com
WATCH: Workout standards and movement demo
WORKOUT for Friday 4/3/2020
every minute on the minute for 15:00
50′ overhead carry
5 front squats
Ideally done with a pair of kettlebells/dumbbells at 50/35/20lbs, or a barbell at around 50% of your 1RM clean. The more awkward the object, the better. Finish both the carry and front squats within the minute, resting until the top of the next minute. Here’s a nifty timer if you’d like to use it.
2nd Serving: Need More Work?
Strength-Bias
for time:
40 handstand pushups
40 power cleans, 80/60/40kg
HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1
READ: Support Your Local Box Fundraiser – Foundation CrossFit
WATCH:
Paraphrased from CrossFit HQ:
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe, including your very own FCF. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Event Format
Over the next 3 weeks, CrossFit.com will release
- 3 classic and accessible workouts
- Workouts can be performed by participants of any ability level.
- Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
- FCF will use our usual #HYFRsquad
- HYFR = Hell Yeah, F*cking Right
Registration began on 4/1 at games.crossfit.com/open, and will remain open for the duration of the competition.
The first workout will be released on Friday, April 3.
REGISTRATION NOW OPEN – REGISTER HERE NOW
How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 -OR- participate at no cost.
Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
REGISTRATION NOW OPEN – REGISTER HERE NOW
How to Contribute
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.
Support Your Affiliate: Select ‘Foundation CrossFit’ as your affiliate in the registration process to have your registration pass directly to us so that we can reopen when this is all over.
For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.
Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.
