3 Supersets:
(6-10 reps of each movement)
Stiff legged deadlift (heavy)
Single leg lateral step-up (R)
Bulgarian split squat (R)
Single leg lateral step-up (L)
Bulgarian split squat (L)
10 RFT:
7 weighted squats
7 burpees over object
3 x 1 Minute Stations:
1) Ball or light object pass
2) OH DB sit-ups
3) Prone snow angels, feet together
4) Donkey kicks (:30/side)
5) Fire hydrants (:30/side)
6) Rest
3 x 6 Minute AMRAP:
5 man-makers
7 deck squats* (or 7 straight leg sit-ups + 7 air squats)
10 thrusters
1:30 rest between AMRAPs
15 minute alt EMOM:
1: 6 tempo weighted squat (3311)
2: 8 DB suitcase reverse lunge to knee lift
3: 10 Romanian deadlift
18 minute AMRAP:
10 push-ups
10 half burpee sumo deadlift
12 single leg plyo deadlift (R)
12 single leg plyo deadlift (L)
WEEKEND SKILL (can be performed Saturday or Sunday)
Negative split: Run out 1 mile at strong, steady and controlled pace. Run back 1 mile faster.
5 Rounds:
:30 max russian twists with overhead press
:30 rest
1 minute rest
5 Rounds:
:30 max froggers or pike hold with alternating leg lift
:30 rest
1 minute rest
5 rounds:
:30 max jumping lunges
:30 rest
Rest 1 minute
3 rounds for time:
50 Slow Flutter Kicks holding KB/DB
40 Toe Taps
30 Weighted Glute Bridges
20 Ground to Overhead
10 Strict Press
4 Supersets
8-12 Floor press
8-12 Bent over row
10-15 Overhead tricep extension
10-15 DB hammer curl
For time:
10*9*8*7*6*5*4*3*2*1
Weighted squats
Candlesticks
*= 20 Shoulder taps w/ 2 sec pause
Feeling just... meh?
First: Know you're not alone!
Second: You have the power to do something about it.
In Fit For What Episode 10, Coaches Megan Holmes and Lindsay Alvestad chat about what to do if your workout mojo is MIA, and why you shouldn't just throw in the towel and wait for the gym to open.
They share insights into their own training intentions and how they've managed to make some gainz from home.
As Gov. Ron DeSantis' strategy for reopening the Florida economy becomes clearer, we know that we're in this for at least a few more weeks. So let's make the best of it!
Find Fit For What Podcast on Apple Podcasts, Google Podcasts, Spotify, Anchor.fm, and more!
00:10 – Introductions + What We Miss: Coaches Megan Holmes and Lindsay Alvestad
01:18 – Athlete check-ins, what we're hearing & giving yourself grace
02:05 – Things you can do to get moving
02:45 – Mindset reset: How to approach a workout with low to no motivation
03:30 – Coach Megan's easy tip for getting going
04:00 – Only got 10 minutes for a workout? Perfect.
05:20 – Stress + choosing your intensity wisely
06:25 – How Coach Lindsay is modifying her own workouts
07:10 – How to use RPE (or rate of perceived exertion)
8:00 – Why heart rate isn't everything
8:45 – Using 9:30 specialty classes when your body isn't feeling a HIIT-style WOD
9:30 – Making a WOD date - and how that can help you stay motivated
11:26 - Setting an intention for your workout + considering the full picture
13:09 - CF9 At-Home Programming: Making it your own
14:45 - Use your coaches! Let them know how you're feeling + ask for help
16:04 - How Coach Megan is approaching her workouts + why she's following the gym's programming closely
17:15 - The process behind our CF9 At-Home Programming + how it sets itself apart
19:50 - What are odd objects, and how are people using them?
20:30 - O.G. CrossFitter Lindsay Alvestad takes us back to CrossFit's roots
21:50 - Don't get snotty about equipment access, this sport was born out of invention!
23:05 - Why staying active and working out at home is so important for getting back in the gym
23:45 - Quarantine gainz: tendon health, mobility, core strength
27:00 - Don't sleep on this accessory programming
28:40 - Outro: Come Zoom with us.
Superset
4 x 10 Wall-facing OH squat (no equipment needed)
4 x 10 weighted good mornings
For Time:
10*20*30*40*50
DB or KB single arm hang clean & jerk
*50 double unders or penguin jumps
4 Rounds:
1:00 renegade row
1:00 OH carry
1:00 bent over row
1:00 farmer carry
1:00 rest
Tabata (8 rounds of :20 work/ :10 rest)
1) Goblet squats
2) Ground to overhead (R)
3) Ground to overhead (L)
4) Single leg sit-ups (R)
5) Single leg sit-ups (L)
6) Mountain climbers
1 minute rest between
6:30 Class: You will do Tabata only, as follows:
1) Goblet squats
2) Ground to overhead (R)
3) Ground to overhead (L)
4) Single leg sit-ups (R) + (L)
5) Mountain climbers
14 minute EMOM:
ODD: 10 reverse lunges (5/5)
EVEN: 10 half kneeling strict single arm OH presses
For time:
21-15-9-6
HSPU (or strict press, pike push-ups)
Dips
Push-ups
3 x 10 Single leg deadlifts
3 x 10 Cossack squats
3 x 10 Shin boxes
20 Minute AMRAP:
20 Burpees
30 Swings
40 Sit-ups
Rotate 50 reps at the end of each round:
Round 1: Ground to jump and touch
Round 2: Mountain climbers
Round 3: Jumping lunges
Round 4: Flutter kicks
Round 5: High knees