Locked & Loaded WOD Whiteboard Explanation 4.17.20
Warm Up
3 Rounds:
8 Alternating Crossbody V-Ups/Tuck-Ups
5 each Side Plank Rotations
6-10 Push-Ups w/1 second pause at bottom and top
Strength
Superset:
A1) 3 x 6-10 each side 1-Arm Sumo Deadlift
4 seconds down, 3 seconds up.
A2) 3 x 6-10 each side Turkish Sit-Up + Press
WOD
AMRAP 6 Minutes:
20 Mountain Climbers
15 Russian Swings
10 Sit-Ups
Rest 2 minutes, then…
AMRAP 6 Minutes:
16 Low Box Runner Steps
8 Burpees
4 each 1-Arm Hang Cleans
Post work to comments.
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Fit 55+Gym-less WOD 4.17.20
Warm Up
3 Rounds, Deliberate Pace:
10e Standing Leg Swings (front and side)
20 Alternating Tall Plank Knee to Elbows
Strength
4-5 Sets:
:30 Wall Sit
:30 Side Plank Hold Left
:30 Side Plank Hold Right
:30 Tuck Hollow Hold
Rest only as needed between exercises.
Conditioning
Fast Pace Today for 4 Sets Total:
As Many Rounds as Possible in 3:00 of…
30 High Knees (run in place)
8 Broomstick Muscle Snatches
8 Backpack Thrusters
Rest 1:00 between sets.
Post work to comments.
Samir C. and former CFSBKer Ben Walsh out on a safe, socially distanced hike to South Boulder Peak in Colorado
Today: Morning Meditation at 8am
As of last week we’ve added an additional Morning Meditation class with Coach Fox at 8am on Fridays! Join us for these free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.
We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule.
Question of the Day
If you could travel anywhere in the world, where would you go?
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CrossFit Athletes Take on Nutrition During the Lockdown Morning Chalk Up
The Protective Power of Purple Berries Blue Zones
That hike looks amazing!
QOD: The first thing I plan to do when restrictions are lifted is get on Metro North and hike the Hudson Valley. Farther afield, I’m very much hoping that we can still take our planned vacation to Calgary and Banff in July. If we can’t do July, we’ll do it when we can, but would like to see the Calgary Stampede!
All 6s on the strength work, 65# for sumo DLs and 25# on Turkish situp/press. Good tip from the Foxes on rolling slightly to the side to be able to keep my leg from flopping around like a fish.
WOD: 3+41, 4+16, I’m a turtle compared to the rest of 7 AM.
QOTD: I can never answer this. Too many to rank.
Workout after Mindfulness and mobility.
Yikes those sumos added up.
5 rounds of each of the 5 minute pieces.