Equipment:
Barbell, plates, rower, skierg or bike ( spin bike can work too) Pull up bar or rings
Home Options:
This can be done with dumbbells, kb or a backpack or bands,
0:00 – 5:00
Whiteboard review
Warm Up: 5:00 – 15:00
Thunderstruck with burpees (Seated- Slam Balls or Back Extensions)
And stretch
15:00-20:00
Teach movements
Focus: 20:00 – 35:00
Squat Therapy coaches instruction and tempo (Seated- CrossOver Symmetry)
4x4
Against a wall
Tempo – 5-2-5-2
Rest 2 minutes between sets
35:00 – 40:00
Teach Movements
WOD: 40:00:-50:00 ( 9 minutes optimal – Chipper)
AMRAP 9
20 V-Ups
20 Pull-ups
20 overhead Squats 115/80
20/15 cal Row/Bike or Ski
20 HSPU
Partial Gym
AMRAP 9
20 V-Ups
20 Table rows
20 overhead Squats ( 1 arm Oh db/kb 10 perside)
20/15 cal Row/Bike or Ski or 200m run
20 HSPU (scale to pike or HR push up)
No Gym
AMRAP 9
20 V-Ups
20 Table rows
20 Thumbs looped overhead squats
200m run
20 HR Push ups
Seated
AMRAP 9
20 Abmat Situps
20 Pull-ups
20 DB Snatch 35/20
200m Ski
20 Floor Press 35/20
Recover: 52:00 – 60:00
ROM WOD – Coach led
1 Min Dragon stretch Left
1 Min Dragon stretch right
2 Min Puppy stretch
1 Min Cobra
2 Min Frog
2 Min Rebound ( quite with easy music )
Meeting IDs:
6:00am
CrossFit WatchTower
934-172-234
10:00am
CrossFit Indestri
707-126-476
1:30pm
Neuse River CrossFit
771-400-440
4:30pm
CrossFit WatchTower
229-131-270
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