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3/25/2020 1 Comment Workout At Home Thursday 200326Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Tough EMOM today with movements that are going to jack that heart rate up. The thrusters need to be fast from the start. Get them done UNBROKEN! When you get to the burpees over the backpack they need to go non-stop so find a manageable pace. You should be aiming to finish under :50 seconds on both the thrusters and burpees. The sit-ups are meant to be unbroken as well. These should give you a chance to get your heart rate down a bit but after the first two rounds this will really start to fatigue your midline. If they get too tough, do them without the backpack. The reps can be scaled back as these will be tough to maintain for some but the goal should be a challenging, yet a sustainable pace. Warmp Up EMOM x 9 MINUTES Work for the designated amount of time and rest the remaining time each minute. Min 1 -- :45 Jog (:15 Rest) Min 2 -- :30 Up-Downs (:30 Rest)...etc Min 3 -- :30 Tuck Hold Min 4 -- :30 Run Min 5 -- :30 Easy Slow Burpees Min 6 -- 10 Alt Tuck-Ups Min 7 -- :15 Sprint Min 8 -- :30 Fast Burpees Min 9 -- 10 Alt. V-Ups
1 Comment
3/24/2020 1 Comment Workout At Home Wednesday 200325Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
Go into this workout with a sprint-like mentality, in order to get as much rest as possible. The goal is to see how well we can maintain times for all six sets. Make sure the Backpack weight is doable for unbroken Clean & Jerks and Overhead Lunges! However, going unbroken may not be the best strategy in today’s workout. Notice that immediately after the Clean & Jerks are the Overhead Alt. Lunges. For some, one strategy that might work best is to do 10 or 11 of the 12 Clean & Jerks, set the Backpack down to shake out the arms. After a brief rest, finish the last one or two Clean & Jerks, and then keep the Backpack overhead to move directly into the lunges. Warmp Up 2 ROUNDS 20 Jumping Jacks 20 Push-up Plank Shoulder Taps 20 Alt. Bodyweight Lunges* *Perform these bodyweight, but extend both arms overhead to practice pressing up, with arms locked out as you perform alternating lunges Into ... 2 ROUNDS 20 Jumping Jacks 12 Backpack Deadlift 12 Backpack Push Press 12 Backpack Front Rack Alt. Lunges 3/23/2020 1 Comment Workout At Home Tuesday 200324Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
*Athlete Goal* – This is what we have been building up to all month long! Consider this workout a sprint to the finish line. We want to see quick transitions from movement to movement. If you want to have extra work, rest for 3-5 minutes after you finish, and repeat to try and match the same time! Warm Up 1 ROUND :30 Jog 8 Slow Air Squats (:03 seconds on the way down) 8 Tuck-Ups or Single Leg V-Ups 8 Scap Push-Ups :20 Plank On Elbows :20 Hollow Position Hold Into ... 1 ROUND :45 Run 10 Air Squats 10 Hollow Rocks 10 Knee Push-Ups 10 Bent Over Rows With Backpack 3/22/2020 1 Comment Workout At Home Monday 200323Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
NOTES
*Athlete Goal* – How far can you go unbroken with this workout? This one is about moving fast but still hitting your movements with quality. It'll be a quick 10 minutes once you hit that half way point. Keep moving and push through until the end. Hello legs! Warm Up AMRAP x 5 MINUTES 8 Alt. Step-Ups or Bodyweight Lunges (step up to your couch or a chair) 6 Backpack Strict Press 10 Mountain Climbers (each leg) 3/21/2020 2 Comments Workout At Home Sunday 200322Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes
*Athlete Goal* – Steady pace through these movements. Perfect form moving the Backpack under fatigue. Today is all about building capacity under load. Warm Up 2 ROUNDS 20 Jumping Jacks 10 Up Down 20 Stationary High Knees 10 Backpack Deadlifts 20 Mountain Climber 10 Backpack Shoulder Presses If weather does not permit a Run, you can substitute 1 min of fast Air Squats or Burpees to get the heart pumping. 3/20/2020 2 Comments Workout At Home Saturday 200321Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes:
*Athlete Goal* – Keep a consistent pace through this Push/Pull metcon, breaking down the mental barrier entering the second half of this workout. Steady pace through the Backpack Thrusters, unbroken on the Backpack SDLHP, and have a plan for breaking up the Push-Ups to keep intensity high. Warm Up 1 ROUND 10 Scap Push Ups 10 Backpack Deadlifts 5 Up Downs Into... 1 ROUND 8 Knee Push Ups 8 Backpack Upright Rows 8 Jump Squats Into... 1 ROUND 6 Push Ups 8 Russian Backpack Swings 10 Burpee with a high jump and reach for the sky/ceiling!!! 3/19/2020 2 Comments Workout At Home Friday 200320Tips for todays workout have been provided by our extended CrossFit family over and NCFit. Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.
Notes:
WARM-UP Every Minute On The Minute For 6 Minutes Min 1 -- Jumping Jacks Min 2 -- Slow Burpees Min 3 -- Alternating Lunges Min 4 -- Mountain Climbers Min 5 -- 10 Fast Burpees If it is raining outside, stationary jogging high knees or jump rope can be substituted for the run. Be sure to leave your score in the comments. 3/19/2020 0 Comments Workout At Home Thursday 200319Rest Day Go outside, ride a bike, take a walk, call or FaceTime a friend. Support local restaurants like: Sweet Yams Organic Restaurant 210-229-9267 282 N Cherry San Antonio, TX 78202 11a - 4p Tuesday thru Saturday Call ahead for your order. We recommend the Lemon Garlic Chicken or the Salmon with greens. Click below to: Visit them on IG Buy a gift card online As a reminder to all members, If you DO NOT own gym equipment, we are going to loan out equipment today, Thursday March 19th, from 5pm until 7pm. Members can come and pick up a sandbag, kettlebell or a dumbbell from the gym. We will have a loan agreement for the equipment so that once the gym re-opens, you'll return the equipment (damage free). If you can not make the 5pm to 7pm time frame email info@cfunchained.com to make an arrangement.
For more information on how to protect your self visit: How To Protect Yourself at the CDC Website
3/18/2020 2 Comments Workout At Home Wednesday 200318These workouts are designed to keep you moving while quarantined due to the COVID-19 pandemic. These can be performed in your garage or your living room. You can also do these outside as well. Grab a neighbor or a friend and invite them to work out with you and just get moving!!!
Notes:
Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in backpack as you see fit. Be sure to post your scores in the comments!! |
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