WOD Blog
 | Fri, Mar 20 2020 |  |
| AT HOME WORKOUT STRENGTH PART 3-20-20 | AT HOME WORKOUT METCON 3-20-20 | LIMITED EQUIPMENT 3-20-20 | FULL CROSSFIT GYM METCON 3-20-20 | LIMITED EQUIPMENT STRENGTH 3-20-20 | FULL CROSSFIT GYM STRENGTH 3-20-20 | WARM UP 3-20-20 |
AT HOME WORKOUT STRENGTH PART 3-20-20
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Strict Handstand Push Up
GOAL: Perform 50 total reps in sets of no LESS than 6 reps and no MORE than 12 consecutive reps.
Rest 1-2 mins between sets to allow some muscle recovery but not complete. If you get bored text Seth fun photos or post them on instagram and tag me. :)
Brown(Rx+): Following guideline of no more than 12 no less than 6 reps, start regular then increase Depth by stacking books or other secure objects on either side keep increasing ROM until you hit 50 reps or can no longer do 6 consecutive reps.
Purple(Rx): As written but play with hand spacing going from narrow to wide.
Blue(Rx2): As written but top of head touching down to 4-6'' object
Orange(Rx3): Pike position handstand pushup you can use couch or stairs or box
Yellow(MODWOD) Sub bomber push ups or regular push ups to incline
| Julia Goldst | 56 Rx | 8 first round then 6’s, regular hand spacing | | Steven P | 50 Rx2 | Pike Push-ups |
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AT HOME WORKOUT METCON 3-20-20
(Reps, Rx2, Rx3)
Strength Endurance/Upper lower posterior
12 min AMRAP
2-4-6-8-10-12-14-16 etc.
Spiderman Push Ups
BW Single Legged Deadlift
GOAL: 144 reps+
Touch floor with hands for Bodyweight Single Legged Deadlift, Push pace on spidermans but aim for control and position on Single Leg DL. Do not let your leg touch floor during spiderman push ups.
Purple(Rx): As written
Blue(Rx2): Sub Regular push ups
Orange(Rx3): Sub Knee down Push up or to incline 20''/16''
Yellow(MODWOD):Sub Push Up to 30''/24''
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LIMITED EQUIPMENT 3-20-20
(Reps, Rx+, Rx2, Rx3)
Strength Endurance/Upper lower posterior
12 min AMRAP
2-4-6-8-10-12-14-16 etc.
Spiderman Push Ups
Single Legged Deadlift (50#/35#)
GOAL: 144 reps+
Touch weight to floor for Single Legged Deadlift, Push pace on spidermans but aim for control and position on Single Leg DL. Do not let your leg touch floor during spiderman push ups.
Purple(Rx): 50#/35# DB or 53#/35# KB
Blue(Rx2): Sub Regular push ups w knee tuck after. 35#/25# DB or 35#/26# KB
Orange(Rx3): Sub Knee down Push up or spiderman to incline 24''/20'' Same weights or lighter on Single leg DL
Yellow(MODWOD):Sub Regular Push Up to 24''/20'' box and bodyweight single leg DL
| 1st | 186 Rx | Rachel T Fri, Mar 20, 2020 | | 2nd | 128 Rx | Julia Goldst Fri, Mar 20, 2020 | | 3rd | 84 Rx2 | Kaitlin Fri, Mar 20, 2020 | | 1st | 133 Rx | Danny G Fri, Mar 20, 2020 | | 2nd | 138 Rx2 | Steven P Fri, Mar 20, 2020 |
| Danny G | 133 Rx | 30# DB pair, my balance sucks | | Julia Goldst | 128 Rx | 20# DB pair, balance tough | | Tracie | 151 | Incline push ups DB deadlifts 35#×2 | | Steven P | 138 Rx2 | Started, Single dumbbell 40# | | Kaitlin | 84 Rx2 | 26lb kettle bell. Spidy push ups are hard | | Rachel T | 186 Rx | |
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FULL CROSSFIT GYM METCON 3-20-20
(Reps, Rx+, Rx2, Rx3)
Strength Endurance/Upper lower posterior
12 min AMRAP
2-4-6-8-10-12-14-16 etc.
Spiderman Push Ups
Romanian Deadlift OR Single Leg Deadlift
GOAL: 144 reps+
Push pace on spidermans but aim for control and position on RDL/Single Leg DL. Do not let your leg touch floor during spiderman push ups.
Brown(Rx+) 245#/175#, or 135#/95# SL, Sub Ring Dips
Purple(Rx): 205#/135#, or 95#/65# SL
Blue(Rx2): Sub Regular push ups 175#/115#, OR 75#/55# SL
Orange(Rx3): Sub Knee down Push up or Spidermans to incline 20''/16''. 135#/95#, OR 45#/35# SL
Yellow(MODWOD):Sub Push Up to 24''/20'' 95#/65#
| Steve M | 162 Rx | | | Laura E | 128 Rx | Mod sit ups for pushups- shoulder pain | | Vince | 155 Rx | |
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LIMITED EQUIPMENT STRENGTH 3-20-20
(Weight, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Strict Handstand Push Up OR
DB Z Press
GOAL: Perform 50 total reps in sets of no LESS than 6 reps and no MORE than 12 consecutive reps.
Rest 1-2 mins between sets to allow some muscle recovery but not complete. If you get bored text Seth fun photos or post them on instagram and tag me. :)
Brown(Rx+): Following guideline of no more than 12 no less than 6 reps, start regular then increase Depth by stacking books or other secure objects on either side keep increasing ROM until you hit 50 reps or can no longer do 6 consecutive reps.
Or use heaviest DB available and perform either single arm DB press or Double Arm Z Press for up to 50 reps going for maximum reps on each set.
Purple(Rx): As written but play with hand spacing going from narrow to wide. or use DB's for 5-6x6-10 reps
Blue(Rx2): As written but top of head touching down to 4-6'' object, or use DB's for 5x6-12 reps
Orange(Rx3): Pike position handstand pushup you can use couch or stairs or box or use DB's for 4x12 reps per side
Yellow(MODWOD) Sub bomber push ups or regular push ups to incline
| Danny G | 60# Rx | 30# pair DB | | Rachel T | 75 Rx | |
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FULL CROSSFIT GYM STRENGTH 3-20-20
(Reps, Rx+, Rx2, Rx3)
AMRAP in 10 mins of
Strict Handstand Push Up
or
Barbell Shoulder Press
or
DB Shoulder Press Pair
GOAL: Perform 50 total reps in sets of no LESS than 6 reps and no MORE than 12 consecutive reps.
Rest 1-2 mins between sets to allow some muscle recovery but not complete. If you get bored text Seth fun photos or post them on instagram and tag me. :)
Brown(Rx+): Following guideline of no more than 12 no less than 6 reps, start regular then increase Depth by stacking books or other secure objects on either side keep increasing ROM until you hit 50 reps or can no longer do 6 consecutive reps.
If you have 25 plus strict HSPU but cannot press your bodyweight then instead perform 50 reps using 75% of Bodyweight or 135#/95# whichever is greater.
Purple(Rx): As written but play with hand spacing going from narrow to wide.
Blue(Rx2): As written but top of head touching down to 4-6'' object, or strict DB or Barbell shoulder Press using 50% of BW or 115#/75# whichever is greater.
Orange(Rx3): Pike position handstand pushup you can use couch or stairs or box, or perform Barbell or DB Shoulder Press 95#/55#
Yellow(MODWOD) Sub bomber push ups or regular push ups to incline or 75#/55# Shoulder Press
You may also use equivalent weight in the form of DB's ex. if you use 60-65# DB's pairs that would equal=135# barbell and BROWN Level
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WARM UP 3-20-20
(Check In)
SET UP CAMERA TO GET SOME FUN FOOTAGE!
2 Rounds:
Jumping Jacks-20 reps
Stationary Inchworm into 10 shoulder Taps-5 reps
Single Leg Deadlift-10 Alternating Reps (focus on balance and control)
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Thumbs Up w/ Pause at Top-15 reps
Breastrokes-15 reps
Seated Forward Fold-30 secs
Handstand Hold-30 secs
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Begin Upper Pressing Strength Work (warm up your individual movements ahead of time starting clock!)
COOLDOWN
Reverse Shoulder Stretch-1 min R/L x 2 sets
Seated Straddle-1 min R, 1 min L, 1 min Middle
Text COACH and let them know how it went!
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