Today’s strength is squats. After your warm up, grab a weight that will make this challenging but doable across 5 sets. You will pause in the bottom for :20, then stand to full extension. Some options here would be performing a barbell front squat or back squat (setting up from the ground because nobody has access to a rack), seabag squat, goblet squat, dumbbell/kettlebell front rack squat.
Support Your Local Box Fundraiser Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm (35/50)
10 push-ups
9 dumbbell snatches, left arm (35/50)
Notes
Today’s workout is the first workout of CrossFit’s Support Your Local Box Fundraiser.
The squats are just regular air squats. Focus on a sitting as low as you safely can and reaching full extension of the knees and hips at the top.
The dumbbell snatches are not alternating. Make sure whatever weight you choose, you can complete all 9 on each side unbroken throughout the workout. If you don’t have a dumbbell, you can use a kettlebell and perform kettlebell snatches.
For the push ups, elevate your hands if you struggle to keep these to 1-2 sets.
5:00 Warm Up – 30:45 Workout (including rest) – 5:00 Cool Down
Notes
Today’s endurance workout is four intervals. During each interval you will alternate between either a moderate, fast, faster, fastest pace, and an easy pace.
Rest 2:00, then complete, every minute on the minute for 3:00:
the number of burpees you completed in :30
Rest 1:00, then complete, every minute on the minute for 3:00:
the number of burpees you completed in :30
Notes
Today’s practice is burpee pacing. We set our burpee bench mark on March 16th with our 100 burpees for time test. This week we are going to be practicing two different paces for our burpees.
We will first test how many burpees you can do in :30. Go fast, no pacing here!
We will then rest 2 minutes and begin working on two 3-minute EMOMs (every minute on the minute) with 1 minute rest between. During these EMOMs, you will complete the number of burpees you completed in :30. So if you completed 12 burpees on our :30 test, you will complete 12 burpees at the top of each minute for our EMOMs. The idea is to stretch those 12 burpees out to take closer to :45, rather than :30.
At Home Conditioning
4 Rounds
Complete as many rounds as possible in 2:00:
10 Weighted Sit Ups
10 Rows
10 Strict Press
Rest 1:00 between rounds
Notes
Today’s conditioning is 4 rounds of a slower paced amrap.
For the weighed sit ups, hold a dumbbell or some type of weight behind your head. If you don’t have anything light enough to do sit ups with it behind your head, hold it on your chest. You can also anchor your feet under a couch, desk, or any other heavy object.
For the rows, you can perform these as bent over double dumbbell/kettlebell rows, single arm rows, bent over barbell or sea-bag rows. Do 10 on each arm if you choose the single arm option. Check out this video for some options.
For the press, you can either perform these as single arm or two arm strict press, or barbell strict press. Do 10 on each arm if you choose the single arm option. Check out this video for some options.
For the single leg deadlifts, you may use one or two kettlebells/dumbbells, or a barbell. Make sure the working leg looks just as would on a normal deadlift: slight bend in the knee and send the hips back. If balance is an issue, hold onto something while you perform the movement.
For the box jumps, add height as high as you safely can. If you do not have a box, jump on a park table or bench, tree stump, the bed of your truck, or any other stable object. Just work being explosive.
At Home Conditioning
6 Rounds for time
20/15 Calories or 200m Run
25 Wall Balls or 25 Jump Squats or 25 Dumbbell Thrusters
50 Double Unders
20:00 Time Cap
Notes
Today’s workout is a task priority with a 20 minute time cap. The time cap is intentionally tight. Feel free to adjust the number of rounds, reps, or simply complete it as a 20 minute amrap.
If you have a machine, you can perform 20/15 calories on it. If you do not have access to a machine, go for a 200m run. Don’t spend more than 1:30 per round here. Adjust the number of calories or run distance accordingly.
The wall balls should be done in no more than 2 sets. If you do not have a wall ball, you can perform jump squats or dumbbell thrusters with light dumbbells. Don’t let this station take longer than 1:15.
The double unders should be performed unbroken. Adjust the number of reps or perform single unders. If you do not have a jump rope, you can perform the same number of pogo jumps.
At Home Endurance
Bike Erg / Rower / Assault Bike / Run
8:00 Moderate
Rest 2:00
2:00 Hard
Rest 2:00
6:00 Moderate
Rest 2:00
2:00 Hard
Rest 2:00
4:00 Moderate
Rest 2:00
2:00 Hard
Notes
Today’s endurance workout is alternating moderate and hard efforts. There is 2:00 rest between all reps. This workout can be done on any machine or as a run. Follow the pacing guidelines below for each machine.
If you are on a bike erg the moderate pace should be between 70-80 RPM. The hard effort should be between 80-90 RPM. Adjust the damper accordingly. It should be on the same setting for the whole workout.
If you are on a rower, the moderate pace should be 2k+:15-20. The hard effort should be 2k+:05-10.
If you are on the assault bike, the moderate pace should be 55-65 RPM and the hard effort should be 65-75RPM.
If you are running, the moderate pace should be around your 5k pace and the hard pace should be slightly slower than your mile pace.
You can always just work by a rate of perceived exertion for all of these. The moderate pace should be around a 6-7/10 and the hard effort should be around a 8-9/10.
With a partner (at least 6ft from you), alternate full rounds and complete as many as you can in 20:00:
15/12 Calories or 200m Run or 1:00 of High Knees
20 Single Arm Dumbbell Squat Cleans (10/arm)
10 Box Jump Overs (clear box)
Notes
Today’s workout is done with a socially distant partner. If you are on our zoom class, we will pair you up. If you are doing this on your own, you can simply rest the amount of time it took you to complete a round.
If you have a machine available, row or bike for 15/12 calories. If you do not have a machine, you can run for 200m. If none of those options work, perform 1:00 of high knees. Whichever option you choose, make sure it doesn’t take longer than 1:00.
The single arm dumbbell squats cleans should be done unbroken, alternating arms each rep.
If you have a box, jump all the way over it. If you do not have a box, find something you can jump over. Make sure whatever you are jumping over, you can do it without hesitating between reps. Stay safe here!
Today’s workout is a 16-minute time priority. Your score will be how many rounds and reps you complete in the 16 minutes.
For the seabag run, carry it anyhow. If you don’t have a seabag, carry one of your dumbbells or kettlebells. If you are not sure how far 200m is, run out for :45 and back for :45, trying to keep the distance covered consistent each round.
For the power cleans, your can choose any variation of clean. Take a look at this video for some ideas on different variations.
The push ups should be completed in one or two sets. Elevate your hands as needed.
At Home Midline Extras
3 Rounds
:20 Plank on Elbows
:20 of Side Plank Raises(right)
:20 Extended Crab Hold
:20 of Side Plank Raises (left)
:40 Rest
Notes
Today’s finisher is a core series. There is no rest between exercises and :40 rest between rounds. You will begin with a plank hold on your elbows, then transition to :20 of side plank raises, then continue rotating over to an extended crab hold, and finally finish with side plank raises on the other side.
If you don’t think you can stay up for the 1:20, some adjustments you can make are spreading your feet on the side plank raises, or decreasing the time domain for each exercise.
