WOD 5.7.20

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Cycle 2, Wk2, Day 2 Whiteboard Explanation

Warm Up
Ankle Mobility
5 each: Forward Reach, Lateral, Curtsy

2 Rounds:
5e Samson Lunge with Overhead Reach
:20 Side Plank, left
5e Skater Lunge with Rotation
:20 Side Plank, right
5e Curtsy Lunge with Rotation
20 Shoulder Taps

Running Prep
200m run easy, 200m run moderate, 200m tough

Workout
6 Rounds:
5-10 Push-Ups
15 Squats
200m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Unbroken Push-Up set.

Cooldown
3-5 Minute Walk

Then,

Hip Circles in Lunge, Lunge and Twist, Pigeon Pose, Down dog

Cooldown brought to you by a super special guest!

Post work to comments.

_____________________

Brittnastics 5.7.20

Mobility
Wrist Extension PAILs & RAILs
Shoulder Flexion
Shoulder CARs x 5 reps/arm increasing intensity each rep
Shoulder Flexion PAILs & RAILs

See video! This is the same mobility from last week. Ideally, you guys can perform this work 3+ times each week in order to see progress!

Warm Up
3 Rounds:
3 Inchworm to Hollow
6 Dumbbell or Kettlebell Pullovers + :20 Weighted Hollow
6 No-Push-Up Burpees

Handstand Work
Option 1:
8-10 attempts at Freestanding Handstanding 

For those who feel comfortable, work your Freestanding Handstand & try to balance in place. It’s okay to have a wall behind you for moral support and safety. One thing you can try is to kick up right in front of the wall, without actually touching it! Use your slow, controlled kick up that we have practiced. I’d rather have you under-shoot the Handstand than overshoot.

Option 2:
5 x :20 Box Handstand Hold with feet on higher elevation

This is so you can continue to progress to a more vertical position, loading the shoulders incrementally more each week. Same sets and time domain, but try to add load. If you can’t add load, then add time. In between sets practice your “baby kick ups” or “tuck kick ups.”

Handstand Walking Skill Work
5 Rounds: 
10-20 Handstand Walking variation (see last week’s progressions) + these 2 new variants : )
5-1o each Side Hollow Rocks 

Handstand Push-Up & Single Arm Strength
5 x 4-6 Elevator Handstand Push-Ups

Last week of the elevator variant! Add a set (up to 5 sets from 4 last week) OR add a rep to your set OR increase the body load by increasing elevation (or decreasing elevation if you did push ups :)). Rest as needed in between sets.

4 x 6-8 Single Arm Z Press 

Rest :90-2:00 between arms.

Core and Upper Body Finisher
3 Rounds: 
1:00 Forearm Plank
:30 Plank Up Downs

Rest :60 between rounds.

Post work to comments.

Our CrossFit Kids taking off at last year’s Murph Day

Rest Day Classes

Today is rest day from in our Locked & Loaded programming, but never fear! In addition to the Road Warriors and Brittnastics programming above, we also have virtual classes like Yoga and Pilates to choose from. Here’s today’s schedule:

7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

More info can be found on the Virtual Class Info page! 

Question of the Day

What is your current musical obsession?

_____________________
Getting Kids to Move NY Times
Super-Constipated Florida Lizard Breaks Records with Gargantuan Poop Smithsonian