FRIDAY 6.5.20 (AT Home Workout)

June 4, 2020

 In our house ALL are welcome, regardless! 

 

https://us02web.zoom.us/j/88070599572?pwd=QkJKamlsQ2Z0THduMWx2Mzd5cUVYUT09

 

Meeting ID: 880 7059 9572
Password: 283354

 

QOD: What exercises do you want to do most when you get back to the gym?

 

Curl Ups x5e (3s Hold) 

Side Plank x30s ea/Kneeling Side Plank x30s ea 

 

8m AMRAP

Pushup/Kneeling PU to Inchworm x5

Alt BW V-Up x10e 

Spiderman w Reach x5e

 

Skill:  Deadlift Skill 

EMOM x8m 

If You Have a BB: 

Min 1: 3-5 BB Deadlift (50-70%) 

Min 2: Weighted Deadbug or Plank x30s ea or 30s 

 

If you have a DB/KB:

Min 1: 8-10 KB/DB DL (can progress to 1 Arm DB/KB DL) 

Min 2: Weighted Deadbug or Plank x30s ea or 30s  

 

BW: 

Min 1: 10e side or 20 2 Leg Glute Bridge 

Min 2: Weighted Deadbug or Plank x30s ea or 30s 

 

WOD: 8m AMRAP

CrossFit Version: Choose Your Adventure 

(Ascending Reps 2/2, 4/4, 6/6, …..) 

Am KB/DB Swing/Rev Lunge*

Burpee/Situp/Row/Bike Cals 

*If Rev Lunge 2e side, 4e side, etc…*

 

Fundamentals Version: Choose Your Adventure

(Ascending Reps 2/2, 4/4, 6/6, …..) 

Russian KB/DB Swing/BW Rev Lunge*

Squat Thrust/Mod Burp/Situp/Alt-V-Up 

*If Rev Lunge 2e side, 4e side, etc…*

 

 

Cool Down: 

Feet Elev Breathing x3m 

 

 Modifications

  1. Am KB/DB Swing - Russian Swing - Backpack Swing - Rev Lunge 

  2. Burp - Squat Thrust - Mod Burp

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