It has been great being back in the gym with everyone these last couple of weeks. Feels like things are starting to get back to more normal. Hopefully we’ll have good news and be onto Phase 2 this week and update our protocols accordingly.
For now, check out the week preview along with the video in our private group for more explanation. Start planning your week and signing into those classes!
CrossFit: Deadlift strength then Runs and T2B
At-Home: Runs and T2B
Bodyweight: Runs and V-Up
Notes: Hitting lower body hinging strength then good conditioning and core/shoulder work.
CrossFit: Snatches from the Hang then an ascending ladder Med Ball Clean + Push Up WOD
At-Home: DB Squat Cleans + Push Up
Bodyweight: Air Squats + Push Up
Notes: Moving the bar around with some speed for snatch work then a 10 minute workout that should have you moving and breathing the whole time.
CrossFit: Clean Pulls + Power Cleans for strength & skill then Burpees, Power Cleans, and Lateral Hops over the Barbell
At-Home: Burpee, DB Power Clean, and Lateral Hops over DB
Bodyweight: Burpee, Broad Jumps, and Lateral Hops
Notes: Getting to practice some heavier cleans then light power cleans along with the hops in the workout will have you breathing heavy along with a burpee buy-in and buy-out.
CrossFit: Strict Pull Up strength work then a descending ladder of Russian KB Swings, Lunges, and Ab Mat Situps
At-Home: DB Swings, Lunges, and Ab Mat Situps
Bodyweight: Lunges, Situps, and Russian Twists
Notes: Building back up the pulling strength then hitting a smooth conditioning workout to break up the intensity of the week.
CrossFit: Push Jerks, Double Unders, and Air Squats
At-Home: DB Push Jerks, Double Unders, and Air Squats
Bodyweight: Push Up, Jumping Jack, and Air Squat
Notes: Higher volume on this one with a rest between rounds to keep intensity high but allow recovery.
CrossFit: DB Snatch, Box Jump Over, and 400m Runs
At-Home: DB Snatch, Box Jump Over, and 400m Runs
Bodyweight: Burpee, Hollow Rock, and 400m Runs
Notes: You’ll be breathing the whole time on this one getting a good sweat to start the weekend.