Thursday 6.4.20 (At Home Workout)

June 3, 2020

 

 

QOD: How long does it normally take to drive to work?

 

Alt Bird Dogs x5e (pause for 3s)  

 

Mob: 

30s Ea x3 rounds

Low PU/Kneeling Low PU Hold 

High to Low Plank/Kneeling High to Low Plank 

Jumping Jacks 

 

Skill: Floor Press

If you have a DB/KB

3 rounds 

DB/KB Shoulders Elev/Glute Bridge Press x15-20 ea 

Ring Dips/Chair Dips x10-12 

Weighted Situps/BW Alt V-ups x20 

 

BW: 3 rounds 

3 Point Pushup/Inc 3 Point Pushup x6-8e 

Chair Dips/High to Low Plank x10-12 

BW Alt V-ups x20 

 

WOD:  For Time (18m CAP) 

CrossFit Version:

Run/Row 800m/Bike (60/40 Cal)/40 Squat Thrusts 

50 Situps

25 Box Jumps/Box/Chair Step-Ups

50 Situps 

Run/Row 800m/Bike (60/40 Cal)/40 Squat Thrusts 

 

Fundamentals Version: For Time 

Run/Row/Walk 400m/Bike (30/20 Cal)/20 Squat Thrusts/Mod Burpees 

2 rounds: 

25 Alt V-Ups 

25 Box/Chair Step-Ups

25 Alt V-Ups  

Run/Row/Walk 400m/Bike (30/20 Cal)/20 Squat Thrusts/Mod Burpees

 

Cool Down: 

Press Ups x10 

Bird Dogs x5e 

Supine Knee Tuck x45s ea 

 

Modifications

  1. Run - Walk - Row - Bike - Squat Thrust 

  2. Situps - Alt V-Ups 

  3. Box Jumps - Box/Chair Step-Ups 

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