Thursday 3/19/20
CrossFit
“Sick pump for work”
EMOM 20 min:
1 min: Max reps strict pullups
1 min: Max dips
*Go for a big set on the first round and try to maintain that for the remainder of the round
**If you don’t have a pullup bar or dip station at home you can use the subs above. If you don’t have the strength yet to do a pullup, perform bent over rows with the heaviest thing you can find that will allow for 10-15 reps in a minute
+
6 rounds for time:
20 “Box jump” overs (24/20)
20 Front squats
20 Push press
*If you have a barbell use a barbell. Dumbells= 20 front squat and 20 push press. Wallball = 20 wall balls and 20 pushups. No equipment = 40 air squats and 20 pushups. To perform a box jump over if you don’t have a box put a mop or broom or pvc pipe on top of 2 chairs or something 24/20 high and jump over it!
Endurance class
Warm up
Jog 400m
+
EMOM 30 min:
1 min: Run 200m + Max reps double unders (If you have a ski/bike/rower=15/12 Cals)
1 min: Rest
Kids class
Warm up
10 rounds:
30 sec plank hold 30 sec rest
+
EMOM 10 min:
30 seconds “pushups”
30 seconds rest
*Start at the top of a proper pushup. Lay down all the way then worm way back up to top. Goal is to keep body as straight as possible and limit the “worm”
+
EMOM 16 min:
1 min: 10 shuttle runs (30′ down and 30′ back = 1)+ Max reps jumps over something 12″ high
1 min: Rest
REMINDER. If you have a full home gym set up or took some stuff form the gym and would like more please don’t hesitate to text me for ideas. My number is 925-785-2758. Also be sure to check out Instagram for videos demos.
