Daily Workouts
15:00 AMRAP
200m Run
15 Burpees
Gym Closed
Zoom classes at 6:00, 10:00, and 3:30. Use "Full Gear Option" Zoom Link to participate
"Tabata This"
Jumping Lunges (or lunges)
1:00 Rest
Push-ups
1:00 Rest
Jumping Squats (or squats)
1:00 Rest
Sit-ups
1:00 Rest
Plank Jacks
1:00 Rest
Hollow Hold
The Tabata interval is :20 of work followed by :10 if rest for 8 rounds (4 minutes at each movement). Rest an additional 1:00 between each movement. Total Workout time: 29 minutes
Closed for Thanksgiving
5K Turkey Trot
FULL GEAR OPTION
12:00 AMRAP
25/20 Calorie Row
15 Burpees over the erg
3:00 Rest
12:00 AMRAP
20/15 Calorie Echo Bike
8 D-ball cleans
3:00 Rest
3:00 AMRAP
Strict Pull-ups
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LIMITED GEAR OPTION
20:00 EMOM
A. 1:00 Carry*
B. :45 Burpees
*For the carries, you pick the objects: DB/KB, sandbag, weighted backpack, household object... be creative! Your objects(s) should either be challenging to carry for a full minute, or you should push the pace that you move. If you do not have a space to carry out and back for a minute, consider stepping up and down stairs or something around the house.
FULL GEAR OPTION
1. 5 Sets:
10/10 Single Leg Deadlifts
:15 L-Sit
2. 7 Rounds for time
10 KB Lunges (53/35)
10 KB Swings
10 Push-ups
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LIMITED GEAR OPTION
1. 5 Sets:
10/10 Single Leg Deadlifts
:15 L-Sit
2. 7 Rounds for time
10 DB/KB Lunges
10 DB/KB Swings (or hang snatches if light weight)
10 Push-ups
FULL GEAR OPTION
On a 20:00 Running Clock:
8:00 AMRAP
10 Thrusters (95/65)
10 Pull-ups (C2B)
In remaining 12:00-
Build to a 1RM Front Squat
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LIMITED GEAR OPTION
On a 20:00 Running Clock:
8:00 AMRAP
10 DB/KB Thrusters (5 per side)
20 DB/KB Rows (10 per side)
2:00 Rest
10:00 Core Finisher
2 Rounds
:40 on / :20 off
Windshield Wipers
Cross Body Mountain Climbers
V-Sit Slides
Plank (on forearms)
Hollow Hold
30:00 OUTDOOR Movement
You choose the movements: Run, bike, hike, lift, carry, rake leaves, etc. Make it your own!
If you've had the opportunity to train most of the days this week, you are probably feeling it! On top of that, there have been plenty of other potential stressors beyond exercise and regular life in the mix this week. Check in with yourself and decide on the appropriate dose of intensity for today. Wake up in the morning ready to crush it? Get outside and run hard! On a trail, in your neigborhood, or at a track-- you pick the time and distance. Feeling like a recovery day or two would do your mind and body some good? Get outside, move, and do something you enjoy at a low-intensity casual pace. If you're not sure what to do, start running! Go for 15 minutes, then turn around and run back along the same route, but a little bit faster!
FULL GEAR OPTION
CrossFit Open Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
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LIMITED GEAR OPTION
CrossFit Open Workout 17.1 (ish)
*Replace Burpee Box Jumps with Burpees Over Dumbbell
Full Gear Option
1. 5 Sets
3 Hang Power Cleans (build)
5-10 Strict Pull-ups
2. For Time
30 Toes to bar
30/24 Calorie Echo Bike
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Limited Gear Option
3 sets:
10 KB/DB Bulgarian split squat @3011
REST :45 between each leg
3 sets:
10 Single Leg Romanian Deadlifts @3011
REST :45 between each leg
3x:
:30/:30 Front Scale
:30/:30 Back Scale
1:00 Rest
Core Finisher
3 Rounds:
:30 on/ :15 off
- Rotating Planks
- V-Sit Slides
- Crossbody Mountain Climbers
- Candlestick to Jump
FULL GEAR OPTION
1. Back Squat
4 x 6 @ 75% 1RM
2. 7:00 AMRAP
3 Bar Muscle-ups
5 Thrusters (115/80)
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LIMITED GEAR OPTION
5:00 AMRAP
10 DB/KB Thrusters
10 Push-ups
2:00 Rest
5:00 AMRAP
10 DB/KB Thrusters
10 Push-ups
Full Gear Option
7 Rounds for time
20 Lunges
20/15 Calorie Row
40 Double-unders
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Limited Gear Option
7 Rounds for time
20 Lunges
20 Down-ups
40 Double-unders
15:00 AMRAP
5 Strict Pull-ups
10 Deadlifts
15 Box Jumps (no rebound)
20 Wall Balls
"The Chief"
Max rounds in 3:00 of:
3 Power cleans (135lbs/95lbs)
6 Push-ups
9 Air squats
Rest 1:00.
Repeat for a total of 5 cycles.
12:00 AMRAP
1000m Row
AMRAP in remaining time
8 Power snatches (95/65)
10 Toes to bar
1. Deadlift 5 x 3
2. 5 Rounds for time
6 D-ball cleans (150/100)
12 Box Jumps
21:00 AMRAP
400m Run
21 Wall balls
21 Burpees
Back Squat 5 x 3
Shoulder Press 5 x 3
1. Strict Pulling Test
A. Max strict pull-ups
B. Max chin-over-bar hold
C. Max bar hang
2. 7:00 AMRAP
2-4-6-8-10... Strict Pull-ups
10 DB Snatches
3:00 Rest
7:00 AMRAP
10 Push-ups
10 Calorie Row
3 Rounds for reps
1:00 Wall balls
1:00 Burpees
1:00 Bike
1:00 Rest
Lumberjack 20*
For Time
20 Power cleans (135/95)
Run 400 meters
20 KB Swings (70/53)
Run 400 meters
20 Overhead squats (135/95)
Run 400 meters
20 Burpees
Run 400 meters
20 Chest-to-bar pull-ups
Run 400 meters
20 Box jumps (24”/20”)
Run 400 meters
20 Squat cleans (135/95)
Run 400 meters*Movements modified slightly to preserve social distancing
"TOES-TO-BAR/LUNGE"
30-20-10 reps for time:
Toes-to-bar
Kettlebell lunges
W 24-kg kettlebells
M 32-kg kettlebells
"2007 Reload"
For time
1500m row
5 Rounds
10 Bar muscle ups
7 Shoulder to OH (235/145)
CROSSFIT TOTAL
For total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
1. Max Handstand Hold
2. "Happy Star"
4 rounds for time
300m Run
5-7-9-11 reps
Bar facing burpees
Thrusters
W: 95-105-110-115
M: 135-145-155-165