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:
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:
