Hey Sweat Shoppers, sorry for the delay in getting these up. I had intended to do so yesterday but with everything going on I had to make some tweaks and modifications to the workouts to hopefully allow you all to keep doing most of the WODs. For some of the days I have provided minimal equipment versions or even just bodyweight versions of the workouts. If you are still struggling to figure out ways to workout, message me through any medium and I will do my best to help out! Just remember that something is always better than nothing. It might not be your usual fun CrossFit workout, but this will be enough to keep you moving through these tough times! Stay healthy guys, we will all get through this! See you all soon.
This weeks intervals are directly building from last weeks. Last week the goal was to hit each one at about 70-75% effort, given the rest between was only :30s. This week I am upping the rest between intervals, and between Part A and Part B! So ideally you should be hitting these intervals at 80-85%.
You might notice that we are working with the same rep scheme as last week (5×5) but I have changed around the tempo a bit to add a pause to the bottom position. This weeks tempo should read as: 3 seconds down, 1 second pause at the bottom, X explode up, 2 Second pause at the top. My goal for today would be to keep the weights pretty similar to last week. Ideally there shouldn’t be too much of a drop off in weight, despite the pause. If there is, you may want to consider doing some more paused squats in the future to strengthen your bottom position. For Part B the barbell should be on the lighter side. If you are doing Adv/Beefy/Bison, I would encourage you to break up the toes to bar earlier, rather than later, to prevent muscle fatigue.
I like utilizing isometrics (think wall sits, planks, handstand hold) in workouts because there is a lot of improvement that can be made from using them, and they tend to not beat up the body as much. I think the D-Ball/Sand bags are a great odd object movement. I know that they can get tricky with the technique though, so in todays workout they will be paired with a plank or hollow hold so you can keep your heart rate down, and your technique impeccable 👌🏻.
A.) 10 Minute alternating Emom
1- Max D ball or Sandbag over shoulder
2- :30-:45s of Forearm plank (adv weighted plank or hollow hold)
12 Front Squats 75/55 (adv 95/65 or OHS @ 75/55) (Beef 15 ohs @ 95/65)
15 Jumping air squats
I want to keep playing around with halts but I wanted to make this weeks specifically about leg drive off the ground so I am not offering C and J as an option. I want the halt to be right off the ground (about an inch off the floor) to reinforce that people should be actively driving into the ground with their legs. Hopefully you guys have a little bit of equipment at home to make these workouts work! If not feel free to shoot me a text if you have my number, or message me on social media!
The split squats will be building from last Thursday. If you only have a DB or KB, refer below on how you can still make it work! The number beside the DB/KB version is tempo. The tempo can make even a lighter weight significantly more challenging so if you are equipment limited, this could be a good option for you. If you do not know how to read temp, check out this page for more info If you have never done a mountain climber before, refer to this video for how I would like you to do them! Its a movement we don’t do often so take your time and focus on quality.