WOD 3.26.20

Road Warriors Workout Whiteboard Explanation 3.26.20

Warm Up
2-3 Rounds:
5e Shin Box Flow
200m Jog
15m of Each of the Following (walk back to start): Bunny Hops, High Knees, Carioca

Workout
800m Run (½ Mile) at Easy Pace 

Then,

6x: 200m Run, 200m Walk/Rest

• Goal is to have fairly consistent splits for each of the 6 sets
• Ok to estimate the 200m (or about 40-60sec of work, rest as you slowly walk back to start)

Cool Down
3 Rounds:
5e World’s Greatest Stretch
10e Down Dog Calf March
:20 Hollow Hold (especially good if you ever get low back pain while running!)

Post work to comments.

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Brittnastics WOD 3.26.20

Mobility
Wrist PAILs & RAILs 
3 Shoulder CARs
3 Scapula CARs Forward/Backward 
3 Slow Swimmer’s Hovers 

Warm Up
2 Rounds:
30ft Bear Crawl Forward (high hips)
5 Yoga Push-Ups
30ft Bear Crawl Backwards

Strength
Superset Option 1:
A1) Tall Plank

Add time under tension from last week, i.e., if you did :30 bump it up to :40 or something you can maintain with good position or try a Wall Facing Handstand Hold this week instead!

A2) Bottom of Push Up Hold

Add time under tension or move yourself close to the floor if you did Elevated Push-Up position

Superset Option 2:
A1) Wall Facing Handstand Hold x :30
A2. Bottom of Headstand Hold x :20-:30

Rest :60 x 3-4 rounds

Adding more time under tension. Really focus on getting in the hollow body position on the Wall Facing Handstand as well as the Headstand if both legs are in the air-squeeze your butt and tuck it under!.

Pressing Strength:
4 x 5 Handstand Push-Ups (@3111 tempo)

Strict on wall. Modify reps to lower volume if you need to.

Scaling options: Push-Up, Feet on Floor Handstand Push-Up, Feet on Object Handstand Push-Up, Feet on Higher Object Handstand Push-Up

Burpee Capacity
Beginner:
3×12, rest :45
3×8, rest :30
3×6, rest :10

Total Volume: 78

Increasing the volume of each set by just a little bit, so you can remain consistent and keep powering through! Only 2 more reps in each set.

Intermediate/Advanced:
5 x 15, rest :45
3 x 10, rest :30
5 x 5, rest :10

Total volume: 130 burpees

Adding in a 5th set of the 15 with the goal of maintaining the same pace through the extra set and/or seeing if each set can be just a little faster than last week’s! On the 10s get faster, and on the 5s go for broke & see if you can hang on!

Optional Ab Finisher
3-4 Rounds:
:15 Hollow Hold
:15 Hollow Rock
:15 Hollow Hold1
5 Sit-Ups

Rest :30 between rounds.

Modify time domain as needed.

 

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A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 25, 2020 at 9:33am PDT

Checking in with CFSBKer Emily Asher, who is currently riding out the coronavirus in Mexico! If you’ve been to our art shows you’ve grooved to live performances by Emily’s Band Garden Party. Emily says, “This is Mila a 2 year old Husky. We’re in Oaxaca, Mexico. This was originally planned to be a three week language immersion trip but, ya know, the world right now with a closed US/Mexico Border… so instead of cutting my trip short and racing home to my zero gigs and quarantine, I decided to shelter here and continue my Spanish studies and live with my host family. I haven’t found any weights available over 8lbs so Mila is the most elegant option”

Today: Yoga for Athletes with Coach Whit

Join us this TODAY at 7am for Yoga for Athletes with Coach Whit. With change and uncertainty hovering, now is a perfect time to ground ourselves, stay in our bodies, maintain our range of motion, restore our energy, and breathe. In this class, we’ll incorporate some basic yoga poses, passive stretching, active range of motion work, restorative movements, and breathing exercises. All are welcome and no previous yoga experience is necessary. Use it as an hour to get away from the updates, quiet the chatter, and focus on yourself. Use it as a recovery day from your other workouts. Use it as a way to connect with our community. Use it as a way to chip away at improving your mobility and joint health so eventually you can get back in the gym and kick ass! Can’t wait to see you.

As with our other classes, you’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes. 

Here’s the rest of our schedule for this week:

Thursday 3/26
7am Yoga for Athletes w/ Whitney
6pm Mat Pilates w/ Frank

We’re offering virtual CFSBK Kids classes this week to get those kiddos moving! Here’s what’s happening:

Thursday, 3/26
4:30pm Kids (Ages 5 – 7)

These will run on a separate Zoom meeting. Please email Coach Lynsey at cfsbkkids@gmail.com for more info. 

We’ll have more info on upcoming virtual classes tomorrow!

Question of the Day

Which coach would you like to see do a quarantine version of Carpool Karaoke?

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