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InTheGym
well since we are outside anyway we may as well use it
18 AMRAP
10 Barbell backrack walking lunges* out
10 deadlifts
carry the bar back to start
rest 90 sec
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 5 Front Squats (from the ground) 185/135
Min. 3.) Max Pendlay rows
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With a Running Clock in 16 minutes...
Tabata DB Deadlifts
Tabata reverse sit up
Tabata DB Push Press
Tabata Sit-Ups (anchored)
*1 minute Rest between exercises
Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.
*try and have at least 25s on the bar so u can drop it. May mean u need the 15 lb bar
InTheGym
4 working sets:
8-10 Barbell Push Press
immediately into;
12-15 DB Lateral Raises
immediately into;
60 Double under's
Rest 90sec.
DB Lateral Raises:
https://www.youtube.com/watch?v=98sKS7-Bt0k
15min. AMRAP:
6 Toes-To-Bar
6 DB Hang Clean and Jerks 50/35lb.
6 Burpees
6 Box Jumps 24/20"
3 DB Clean and Jerks on each side then switch.
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5 DB Squat Cleans 45/30s
30 Double Unders
5 Burpees
Rest 30sec.
Repeat for as many rounds as possible in 20min.
The goal is to rip through it fast and then get that quick rest. Its inevitable that you will slow down, but try not to stop at any point! Your rest is coming and it's a minimal amount of work.
InTheGym
(0-5min.)
bike 1.5m
(5-15min.)
10min. to establish:
3 Rep Max Hang Power Clean
(15-20min.)
Run 1000m
(20-30min.)
10min. to establish:
3 Rep Max Deadlift
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10 Rounds:
10 DB Bench Press 50/35lb.
10 Pull-Ups
10 DB Russian Twists 50/35lb.
Left + Right = 1 rep
If possible, create a small "incline" on the bench setup. If you do not have a bench, then a floor press is just fine. You may also use a heavier set of DBs for the bench if you like. I tested this with 60s and 70s in the past. I've also done it as 100 of everything with a split anyway you like option ;)
InTheGym crossfit
10 Rounds of:
10 Cal Assault Bike
10 Cal Row
10 slamball Partial Cleavage Cutters 45/25s
10 Ballslam 30/25lb.
Partial Cleavage Cutters Demo:
https://www.youtube.com/watch?v=1s060xEkQX8
Doesn't have to be for time today. Don't go slow on anything, but walking to your next station is cool today. This is just a fun cardio pump today.
You can do the partial cleavage cutters on the ground or on a bench. Just be sure to SQUEEZE the ball together as you do the movement. Much different feel than a traditional bench.
Accessory Work
Metcon (No Measure)
Pick one:
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 3-4 Sets of:
1min. Weighted Plank
1min. Rest
*Throw a 45lb. plate on your back or more if you can.
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Metcon
Metcon (Time)
Grab a friend or get someone on FaceTime, Zoom, or any other video source you may have!
50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM
No friends? you can just hit it as a 20min. AMRAP and get as many rounds as possible!
InTheGym
12min. EMOM:
Odd Min.) 10 reverse situp
Even Min.) 2 Power Snatch (climbing)
immediately into;
12min. EMOM:
Odd Min.) 10 situp
Even Min.) 2 Thrusters (climbing)
Rest 3min. before AMRAP (Below)
Start at about 60% effort and climb a little each round. Thrusters are from the ground. You can NOT dip under the bar on the way up. Lock those knees out!
Get as far as possible in 10min...
50-40-30-20-10
Alternating DB Snatches 45/30lb.
1-2-3-4-5
Wall Climbs
Those wall climbs though... Gunna get spicy :) Doubtful that anyone will finish, so don't worry about that.
Wall Climb Demo:
https://www.youtube.com/watch?v=c5DrKyP6VZM
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7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB
Daily D version of the CrossFit HERO WOD "Manion."
Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w
Hopefully you can get outside today to perform this workout with all that's going on. If not, consider switching out the run for 2min. of single unders.