Workout please
Great addition to your home gym if you’re in a pinch. 20 bucks on amazon. Hold 20 pounds of sand, more if you. sneak some rocks in there! Great to put in your back pack!
Thursday 4/30/20
DOOOOO ZOOOOOOMMMMMM CLASSSSSESSSS. YOU AREN’T TOO COOOOLLLL FOR SCHOOOLLLLLL.
Don’t forget CFD zoom happy hour this Friday at 6:30pm. Be there or be square!
CrossFit
EMOM 12 min:
5 heavy front squats
*use a much weight as you can. If you have to make big jumps because of weight available then cut reps down to 1-3
+
AMRAP 20 min:
18 Deadlifts (185/135)
12 Toes to bar or “GHD” situps
6 Power cleans (185/135)
*GHDs are performed by putting a medicine ball under your butt. Or sit on a bench with feet anchored under DBs and reach for the ground while doing situp
*Barbell only=as written
*DBs=DB. deadlift/db power. clean
*KB=18 KB swings/6KB clean each arm
*Sandbag=18. sandbag deadlifts/6 sandbag cleans
*NO EQUIPMENT = 18 vertical jumps to target 1′ above tallest reach/12 v-ups/6 inchorwms
Cool down
standing startle 2 min
cossack squat stretch 1 min each leg
crossly forward fold
Endurance
Every 15 min for 45 min:
30/20 Calories
Run 800m
25 Burpees over bar or object
Run 400m
20/15 Calories
*Goal is under 12 min per round
CrossFit pre teens
Is anyone having their kids do these workouts??????
warmup
5 min
5 broad jumps
10 air squats
+
EMOM 15 min
5 perfect deadlifts
*Butt down/chest tall/back stiff. Push earth down with legs not up with back. The way up and down should be. exactly the same movement pattern
+
AMRAP 15 min:
10 vertical jumps to target 1′ above reach
10 Jumping lunges
10 30′ shuttle runs
We are trying our a different zoom schedule this week to try and get some more participation Mon-Fri 8am 10am 4:30pm and 5:30pm. IF YOU HAVEN’T DONE A ZOOM CLASS YET…..DO IT!!!! WHAT THE HECK ARE YOU DOING?!
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!
Zoom classes at 10am and 4:30pm everyday for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes!
Meeting code is
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day
