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)
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-07 19:42:232020-04-07 19:42:25Deja Vu Wednesday
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
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-06 18:40:132020-04-06 10:33:21Tuesday Run
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.
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.
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.
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
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.
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.
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.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-02 14:52:322020-04-02 17:45:32SUPPORT YOUR LOCAL BOX FUNDRAISER
“GHOST” 6 rounds for total exercise reps: 1:00 max calorie row 1:00 max burpees 1:00 max double unders 1:00 rest
Post total calories, total burpees, and total double unders to comments!
2nd Serving: Need More Work? Endurance-Bias
1000m row/ski (2k bike) for time. Establish a “goal split” by dividing your goal time (ex: 3:00) in half (1:30/500m goal split). Pace is as follows:
0-150 meters: goal pace -1 150-400 meters: goal pace 400-600 meters: goal place +.5 600-700 meteres: goal pace 700-900 meters goal pace -1 900-1000 meters: FULL SEND
HSPU Strength Ladder: every 2 minutes on the minute complete 1-2-3-2-1
