Widow maker
Thursday 5/14/20
I haven’t posted a video with Glassman talking in it for years now, but here we go. I was gonna write a long post but its getting late. Just send this to your friends and family and tell them to get off their ass and move so we can all leave our house. CrossFit is cool, being sedentary and politicians are not.
CrossFit
EMOM 12 min:
1 min: Alternating let v-ups
1 min: Max reps backpack/db pull throughs
1 min:Max reps elbow plank to pushup plank or handstand shoulder taps
+
10 rounds:
2 min clock:
3 Widow makers (50/35)
Max reps double unders
Rest 1 min between rounds
*Reps increase by 1 every 2 rounds. Sooo 3-3-4-4-5-5-6-6-7-7
*1 widow maker= Pushup+Row L+Pushup+Row R+DB ground to overheat+Front squat
*Barbell only= bear complex instead of widow maker. Bear complex = power clean+front squat+overhead+back squat+overhead (115/75)
*DB/KB=as written
*Sandbag only=sandbag man maker instead of widow maker. sandbag man maker= lunge L+ lunge R+over the shoulder
*NO EQUIPMENT= Jumping Lunge L+ Jumping lungeR + Jumping air squat. 10-10-11-11-12-12-13-13-14-14
Cooldown
delt stretch 1 min per side
Updog 2 min
supine twist 1min per side
Endurance
10x without stopping
Jog 100m out
RUN 100m back
*Try to increase run pace each round
+
10 rounds:
1 min: Max double unders or max calories
1 min: Max burpees over bar or object
1 min: rest
Score is lowest number of reps for each exercise.
*100 dubs or 20/15 Calories and 20 burpees is you score then you a special prize
CrossFit pre teens
Warmup
3x
1 min plank hold
1 min walking lunges
+
10 rounds
30 seconds on 30 seconds off
Weighted lunges
*Get their back pack put books or weights or whatever will make it kinds heavy
+
AMRAP 15 min
10 jumping air squats
10 object ground to overhead
*Every 3 min do a 200m run
If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane!
We will be doing a park WOD again tomorrow, bring your DBs and a mat again. I will also test run doing the zoom class at the same time. If it works out then we can keep it going, if not then we will have zoom only on Monday/wed/fri and park only on tues/thursday for the. 10am time slot. Also a reminder that there is zoom class at 8am every day if you don’t want to worry about it. Just trying to make ALL the fitness happen for everyone!
Meeting code is
684-431-2223. Password is 277276
