Sunday 200405

CrossFit Rx – CrossFit

Metcon (No Measure)

45-60 minute hike outdoors

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Cool down thoughts:

Today is a good day to spend barefoot. If you can vary the surfaces you walk on – sand, dirt, rock bed – it will provide great sensory input to your feet and also help strengthen your foot muscles.

Saturday 200404

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

10AM: https://zoom.us/j/905160521

Metcon (AMRAP – Reps)

In a 3min Window:

400m Run

AMRAP Push-ups in remaining time 1min Transition

In a 4min Window:

400m Run

AMRAP Air Squats in remaining time 1min Transition

In a 5min Window:

400m Run

AMRAP Burpees in remaining time

1min Transition

In a 6min Window:

400m Run

AMRAP in remaining time:

Rounds of:

8 Push-ups

16 Air Squats

Friday 200403

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/248145565

5PM: https://zoom.us/j/986338695

Metcon (AMRAP – Rounds and Reps)

https://youtu.be/2MeFs5dMURA

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As Many Rounds and Reps as possible in 9 minutes:

20 Arch Body Rocks

Swiss Ball Forward Plank for 20 seconds

20 Bodyweight Hip Bridges (barbell or Dumbell hip bridges)

20 Sit-Ups (weighted sit ups)

*use any ball or unstable object for plank.

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3 sets:

1:00 wall squat

50 mountain climbers

40s of handstand holds

30s side plank/ side

Wednesday 200401

CrossFit Rx – CrossFit

Announcement

Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.

7AM: https://zoom.us/j/248145565

5PM: https://zoom.us/j/986338695

Metcon (AMRAP – Reps)

https://youtu.be/2MeFs5dMURA

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https://youtu.be/6QpdeWCpn7s

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30min AMRAP

3 Rounds:

75 Double Unders

20 Jump Switch Lunges

20 V-ups

into:

2 Rounds:

30 Air Squats

20 Sit Ups

15 HSPUs (any style you want)

into:

1 Round:

50 Rocket Jumps to 12″ reach

200′ Reverse Bear Crawl

(Equipment subs:

Front rack reverse alternating lunges

Front squats or goblet squats

Dumbbell/barbell z-press

Wall balls or medball cleans)

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Cool Down Thoughts

I don’t believe in labeling food as good/bad or clean/not clean. When it comes to food/drink selection, you need to ask yourself what are your current goals and is that treat something that will help you reach those goals or something that will veer you off the path towards those goals. We are all adults and can make food choices for a variety of reasons! Sometimes you just want a cookie…so eat the cookie!

How has your nutrition been during quarantine?