🔷 This Saturday is the 4th of July so we’ll be doing a Hero WOD! We’ve chosen to repeat our 2019 workout, “Hotshots 19” to celebrate the holiday and re-test that fitness. Sign in now to make sure you have a spot.
🔷 We start a new month this week so it’s a good time to think about any goals you may want to work on. Where can you improve this month? Will you meal prep each week? Stay consistent with 4-5 workouts each week? Spend 10 minutes per day on mobility? There are many things to choose from and we usually want to do them all but that becomes overwhelming. Choose 1 area to focus on and improve this month and let us know what it is so we can help!
CrossFit: Power Clean + Push Jerk strength then Power Cleans, Front Squats, and Push Ups
At-Home: DB Power Clean, DB Front Squat, and Push Up
Bodyweight: Broad Jumps, Air Squats, and Push Ups
Notes: We’re hitting the C&J for strength/skill work then there’s a buy-in and buy-out of Power Cleans on this one. Great full body day to start the week.
CrossFit: Pull Ups and Dumbbell Snatches
At-Home: Pull Ups (or DB Rows) and Dumbbell Snatches
Bodyweight: Lunges and Burpees
Notes: Interval work going 3:00 minutes on and 2:00 off. This helps keep quality and intensity through work periods as this one may get grippy.
CrossFit: Back Squat strength then Box Jumps and Handstand Push Ups
At-Home: Box Jumps and Handstand Push Ups (or DB Press)
Bodyweight: Jumping Squats and Situps
Notes: Continuing to build on the squatting strength we’ve been doing since quarantine then hitting a quick AMRAP afterwards for overhead strength and plyometrics.
CrossFit: Deadlift strength then 200m Runs and Russian KB Swings
At-Home: 200m Runs and Russian DB Swings
Bodyweight: 200m Run Intervals
Notes: Building on the deadlift strength work then AMRAP of Runs and Swings to complement for conditioning work.
CrossFit: Push Press strength then Toes-to-Bar, Push Jerk, and Bar-Facing Burpee
At-Home: T2B, DB Push Jerk, and DB Facing Burpee
Bodyweight: V-Up, Push Up, and Burpee
Notes: Keeping moving on this triplet with higher rounds and shorter reps. Fun end to the week with this classic looking CrossFit workout.
CrossFit: Air Squat, Power Clean, Strict Pull Up, and 400m Runs
At-Home: Air Squat, DB Power Clean, Strict Pull Up, and 400m Runs
Bodyweight: 400m Runs and Air Squats
Notes: Celebrating the 4th with a Hero WOD called “Hotshots 19”. This is a re-test from 2019. At-Home version will be toned down for those not wanting to go really long alone.