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.
At Home Workout (No Equipment)
Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of…
10 Push-Ups
20 Alternating Lunges
Immediately followed by…
Three rounds for time of…
500 Meter Row or 400 Meter Run
50 Double-Unders
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Notes:
Today’s intention is to see have fun with your own goal for this workout. Here are some suggestions:
Make a goal of:
how quickly you can run your 400s.
or…
a certain amount of sets or reps unbroken every time.
or…
a time for the total workout
At Home Workout (Limited Equipment)
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.
Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of…
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer’s Hold
10 Dumbbell Deadlifts
Immediately followed by…
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Notes:
Today’s intention is to see have fun with your own goal for this workout. Here are some suggestions:
Make a goal of:
how quickly you can run your 400s.
or…
a certain amount of sets or reps unbroken every time.
or…
using a heavier weight for the entire workout than you typically do.
Mobility & Activation (Primary Session)
10 minutes of Assault Bike or Rowing @ 70-75%
Followed by…
T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps
A.
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
C.
Three sets of:
Strict Supinated-Grip Weighted Pull-Ups x 6-8 reps
Rest as needed
Followed by. . .
Two sets for times of:
75-Foot Handstand Walk
5 Rope Climbs (15′)
75-Foot Handstand Walk
Rest 3 minutes
C.
“Crossfit Games Events – Ringer 1 & Ringer 2”
“Ringer 1”
Complete rounds of 30, 20 and 10 calories/reps of:
Assault Bike (calories)
Toes-to-Rings
Time cap: 7/6 minutes
Ringer 2 will begin 60 seconds after the time cap for Ringer 1.
“Ringer 2”
Complete rounds of 15, 10 and 5 reps for time of:
Burpee to Ring Touch
Overhead Squats (135/95 lbs)
Time cap: 5 minutes
D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
Limited equipment option done with 400m run
Times were something like 7:50 /11:00 / 8:00
Also some pushups and db rows
Fun one thanks Tino!
A.Done
B.Done
C.Done with 22.5 kg ,Done(Marching)2:30,3:00
D.Ringer 1=6:58, Ringer 2:—
E. Skipped
A. Done
B. Done
C1. 3×6 @ 32Kg
C2. Subd 25 towel pull-ups, no rope – 5:00/4:43
Ringer 1 – 5:31; slow on the T2R.
Ringer 2 – 55reps at 5:00; finished at 5:23. OHS were slow.
D. Done
How’s daddy holding up?
Hanging in there, thanks for asking. Long nights right now as you know. Trying to do all I can to help out mom and make life as easy for her as I can. Definitely different with a premie. There are some considerations with them that are a bit different from full term babies. Both mom and Ella are doing great though.
Looking forward to the new cycle??
??
Limited equipment option
Done with 35# dumbbells and 400m rum
23:42
??
Beautiful weather today, so I went for a run this morning: 5.33km @ 24:11 ☀️
Afternoon session:
A1. Three rounds for time:
50 Air Squats
50 Double-Unders
A2. Five rounds for time:
10 Single Arm DB Press @ 10 kg
10 Alternating Backpack Lunges @ 28 kg
10 Backpack Deadlifts @ 28 kg
A3. Three rounds for time:
25 Sit-Ups
50 Double-Unders
Total time: 22:44 (7:00/ 9:47/ 5:57)
B. Five sets of:
20 Hip Thrusts @ 40 kg
5 Strict pull-ups (pronated grip)
C. Five sets of:
10 Single leg DB RDL @ 10 kg
5 Strict pull-ups (supinated grip)
Awesome to see you getting outside and taking in that Vitamin D!
Did the mobility and activation then went for a light 5k jog and called it a day. Feeling good and ready to start the new cycle Monday??
??
A. Done
B. Done
C1.3 sets of 70#x6
C2. 3:25/3:00
9:25 total time
D. 4:32 RX
D2. 4:23 RX
Ouch. Overhead squats too slow!
E. Done
Fun finish to the cycle ?
It was! Looking forward to the next cycle and getting ready for asbury summer games hopefully it isn’t cancelled but we’ll see
Mobility and activation done (10’ rowing at 2:00 pace) A) done green band and 20kg kb, assault bike tempo around 75 RPM B) done, yesterday did the t-shirt challenge by the wall, would be nice to do the sweatpants challenge by Alec Smith 😀 definitely much more difficult C) pu 10-15-17.5-20kg extra, no belt so held btw. legs the dumbell only short rope, so did 3 legless climb, hs walk rx D) 5:17 (ab killed me, T2R all sets ub) 4:47 (ohs 8-7 10 5) RX both Hmm, first time when did this toes to ring movement and i think… Read more »
I want to see a video of your sweatpants attempt! ?
Solid way to round out a good cycle. I would recommend resting and getting your body and mind ready to attack the new cycle!
If and whenever i will, i’ll let you know 😀
B. Done
C. 3×8 @ BW
EMOM 5
9 m HSW* + 1 Rope climb
Rest 3 and repeat
One attempt only shortest 3 m and 4-5 rounds 9 m
Haven´t practice in 18 months because of an wrist injury but it feels that I´m able to put some more work upside down now then before
C. Ringer 1
7 min cap with 10 toes to ring to go
Ringer 2 4:58 with 42,5 kg OHS
D. Done
Great to see you were able to get upside down day. Just be safe and ease yourself back in. I hope you’re not to sore from yesterday’s Monster Mash workout!
Felt fine. Looking forward to the new cycle!
Still raining, which is good! Ok 1st part was 8mins 2nd part was 5.40! 3rd part was half done as my body gave out wow almost sick!! 4mins!! Should have rest a lil more! I feel yuk
Rest up dude. Listen to your body and don’t make yourself worse!