Wednesday 200422

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/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

“Grip and Rip” [On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

* 1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Body Armor

3 Giant Sets:

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

Tuesday 200421

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/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (Time)

3 Rounds:

25 Strict Pull-ups (50 odd object rows)

400 Meter Run

50 Sit-ups

800 Meter Run

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Body Armor

Alternating Tabata:

1. Banded Pull Aparts ( hands behind back scap pinches – https://youtu.be/iNOzItUNxCk

2. Hollow Rocks

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Cool down thoughts:

When I think of “progress”, many things come to mind besides weight on the bar or number on a scale. Are you sleeping more lately? Have your energy levels been higher or more consistent throughout the day? I hope you all are noticing big or small improvements in those areas and finding things to be proud of outside of workout metrics.

Monday 200420

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/423078470?pwd=RENoaHZ0RklrMHdreHlxYU4va3RiZz09

5PM: https://zoom.us/j/388168884?pwd=MzgrTStKVWJtVjB5L0kvRmtydHNwQT09

Meeting PW: 577693

Metcon (AMRAP – Rounds)

AMRAP 15

1 Double Dumbbell Hang Squat Clean (or barbell hangsquat clean/thruster)

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders



Continue to Add (1) Rep to Dumbbell Movements Per Round

Substitutions: Use an odd object or a Kettle Bell if you do not have dumbells. Can do jumping air squats or jumping jacks for double unders.

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3 Rounds:

Minute 1: Work

:20 Seconds Max Dumbbell Floor Press

:20 Seconds Dumbbell Hold at Extension

:20 Seconds Max Push-ups

Minute 2: Rest