At-Home Workout (No Equipment Option)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Down Ups
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Burpee Tuck Jumps
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent Over Rows
10 Bodyweight Triceps Extensions @21X1 Tempo
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Notes:
Today’s intention is to work on some lateral movement – an often ignored element for many CrossFit athletes. Make the lateral shuffles the focal point of today’s workout, staying low with your hips and shoulders squared up facing forward.
Accessory work for today is focusing on some upper body push and pull because it’s Flex Friday again!
At-Home Workout (Limited Equipment Option)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by…
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Devil’s Press
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent-Over Rows
10 Bodyweight Triceps Extensions @ 21X1 Tempo
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s intention is to work on some lateral movement – an often ignored element for many CrossFit athletes. Make the lateral shuffles the focal point of today’s workout, staying low with your hips and shoulders squared up facing forward.
Accessory work for today is focusing on some upper body push and pull because it’s Flex Friday again!
Mobility & Activation (Primary Session)
Y’s, T’s & W’s (do these on an elevated bench if possible) x 8-10 reps
and then …
x 10 reps each
and then …
Two sets of:
30 Seconds Down Ups
15 Seconds Rest
30 Seconds Air squats (no need to go fast, just feel the movement)
15 Seconds Rest
30 Seconds Push-Ups
15 Seconds Rest
30 Seconds Butterfly Sit-Ups
15 Seconds Rest
A.
Three sets, for times, of:
Toes-to-Bar x 15 reps
Wall Ball Shots x 20 reps
Handstand Walk
Rest as needed
35-49: 20/14 lbs to 10′ target; 50′
50-54: 20/14 lbs to 10′ target; 25′
55+: 20/10 lbs to 9′ target; 15′
If you don’t have Handstand Walks then please substitute with:
Push-Press
35-49: 95/65 lbs x 15 reps
50-54: 95/65 lbs x 10 reps
55+: 65/45 lbs x 10 reps
B.
Every 2 minutes, for 10 minutes, complete:
Walking Lunge x 20 reps
Your choice on what weight and what implement to use for the lunges. You could do single-arm OH walking lunges; farmers carry lunges; front rack lunges, sandbag bear hug lunges. Get creative and mix is up over the 5 sets.
C.
ALL AGE DIVISIONS
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kgs)
30 Pull-Ups
**DISCLAIMER: If you are just getting back into doing pull-ups and you completed Wednesdays session then I would strongly suggest you substitute the pull-ups for toes-to-bar**
D.
Three sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Supine Plank Hold x 60 seconds
Side Plank Hold x 60 seconds
Rest 2 minutes
Additional Optional Nasal Breathing Session
Three rounds for time of:
800 Meter Run
Sandbag Carry x 100 meters
Assault Bike x 20 calories
Sandbag Carry x 100 meters
35-49: 120/100 lbs
50-54: 100/80 lbs
55-59: 80/60 lbs
60+: 60/40 lbs
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
New to Nasal Breathing workouts? Check out this article.
Additional Optional Mixed Modal Aerobic Session
35-54:
Every 10 minutes, for 40 minutes (4 sets) of:
40/30 Calories of Assault Bike
20 Bar-Facing Burpees
10 Strict Pull-Ups
20/15 Calorie Ski-Erg or Row
55+:
Every 10 minutes, for 40 minutes (4 sets) of:
35/25 Calories of Assault Bike
15 Bar-Facing Burpees
10 Strict Pull-Ups
15/10 Calorie Ski-Erg or Row
Breathing session Didn’t do it nasal but used 150# SB.
See June 6
M&A) done
A) 2:16, 2:10, 2:06 – UB HS walk except rd 1, around 1:1 rest after each
B) done – 40# KBs OH, 40# KBs front rack, 40# KBs farmer, 100# sandbag bear hug, 75# DB on traps
C) skipped (enough Condo already!)
D) done
Great job!!
A. 9:28
Subbed sit up for wall balls and did push presses
B. 5×50#
C. 10:27
Subbed AB for row. 3:30 on the bike 58 cals 1.25 miles
Thrusters 15/15/10/10 legs spent
Pull up I ripped my hand on 3rd pull up after yesterday. I stopped and taped them up
D. More abs done