Equipment:
Rings, Barbell, 20/24” box
Home Options:
Kettlebell, dumbbell, backpack, rice bag, bands, chairs, a staircase
White board review: 0:00-5:00
Warm Up: 5:00 – 15:00
10 min EMOM
10 lunge position 1 arm press on tempo of 3-1-3-1 ( 5 per side like a landmine press)
10 Kossack squats
Press any light object
Seated Version
10min EMOM
10 Single Arm Press no Support from off hand Tempo 3-1-3-1
10 Single Arm Deadlifts (5 per Arm, can use off hand for support)
Focus: 15:00 -25:00
Full Gym
EMOM 5
10- Alternating Single leg Russian DL with dumbbell/Kb or barbell (10 per side) (Seated= Single Arm Cleans)
EMOM 5
10- 20 Russian Twists weight 10-20 lbs (Seated Same)
No Gym
10 Back scales
10-20 russian twists with soup cans or unweighted
25:00 – 32:00
Teach movements
WOD: 32:00 – 56:00 ( 24 minutes intervals Long – Couplet)
Full Gym
4 Rounds of:
1 Min Max Reps, Box Jumps or step ups
1 Min of Rest
1 Min Max Reps, SDLHP 75/55
1 Min of Rest
1 Min Max Reps, Ring Dips
1 Min of Rest
Partial Gym or No Gym
4 Rounds of:
1 Min Max Reps, Stair jumps or steps ( no step jumping lunge)
1 Min of Rest
1 Min Max Reps, Sumo Deadlift High pull – Backpack or kb/db
1 Min of Rest
1 Min Max Reps, Chair or box dips
1 Min of Rest
Seated
4 Rounds of:
1 Min Max Reps, Wall Balls On Ground
1 Min of Rest
1 Min Max Reps, Opposite Ground to Shoulder w/Med Ball
1 Min of Rest
1 Min Max Reps, Dips of any Kind
1 Min of Rest
Recover: 56:00 – 60:00
Breathing drills
10 mins of diaphragm Breathing
8 sec inhale / 8 sec exhale
Class Times and Meeting IDs:
6:00am
CrossFit WatchTower
285-613-322
8:45am
CrossFit Kids w/ Indestri
802-090-7550
10:00am
CrossFit Indestri
369-852-448
1:30pm
Neuse River CrossFit
938-426-622
3:30pm
Mobility Class w/ Shannon Ogar
710-450-847
4:30pm
CrossFit WatchTower
137-314-754
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