At Home Strength
5 Sets:
- 1 Squat with a :20 pause in the bottom
Rest as needed between sets
Notes
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.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
3 Sets:
2:00 Moderate
1:00 Easy
Rest 2:00
3 Sets:
1:00 Fast
1:00 Easy
Rest 2:00
3 Sets:
:45 Faster
1:00 Easy
Rest 2:00
3 Sets:
:30 Fastest
1:00 Easy
–
5:00 Cool down
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.
Pacing Guidelines:
| Bike Erg | Row | Assault Bike | Run |
| Easy: 70-75 RPM Moderate: 85-90 RPM Fast: 90-95 RPM Faster: 95-100 RPM Fastest: 100-105 RPM |
Easy: 2k+:25-30 Moderate: 2k+:10-15 Fast: 2k+:05-10 Faster: 2k + :00-:05 Fastest: 2k – :03 |
Easy: 45-50 RPM Moderate: 55-65 RPM Fast: 65-75 RPM Faster: 75-85 RPM Fastest: 80-90 RPM |
Easy: Jog Moderate: 10k pace Fast: 5k pace Faster: mile pace Fastest: Sprint |