February 12, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)

Against a running clock…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

When the running clock reaches 5:00…

Two sets (w/ nasal breathing only) of:
Bird Dogs x 45-60 seconds
Kettlebell Sumo Deadlifts x 10-15 reps (light)
Row or Assault Bike x 45-60 seconds
Goblet Hold Thrusters x 10 reps
Rest 60 seconds

Then…

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

Compare results to December 23, 2020.

If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.

When the clock starts, perform…

Two sets of:
60 Second Push-Up Plank Hold
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Bird Dogs (Right)
30 Seconds of Bird Dogs (Left)
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
60 Seconds of Sampson Pulses Each Side

Followed by…

Two sets of (perform at 90+%):
3 Dumbbell Deadlifts
6 Air Squats
9 V-Ups
Rest 1 minute

When the running clock reaches 20:00, perform the following…

Every 3 minutes, for 21 minutes (7 sets) for times of:
6 Devil’s Press
9 Thrusters
12 Toes to Bar

NO EQUIPMENT SUGGESTIONS:
Devil’s Press – Substitute Burpee Tuck Jumps
Thrusters – Substitute Jumping Air Squats
Toes to Bar – Substitute 18 Straight Leg Sit-Ups

When the running clock reaches 45:00, perform the following…

Five sets of:
20 Band Pull-Aparts
20 Banded Triceps Extensions
20 Banded Biceps Curls
Rest 30 Seconds

NO EQUIPMENT SUGGESTIONS:
Band Pull-Aparts – Substitute 20 Superman Punches
Banded Triceps Extensions – Substitute 10 Bodyweight Triceps Extensions
Banded Biceps Curls – Substitute 30 Seconds of Towel Curls Each Arm

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.