WARM-UP

3 Rounds

10-12 Supermans

16-20 Mountain Climbers

2 Rounds

5 Push-ups

10 alt shoulder taps

10 Split Squats **each side

AMRAP 5 @WU Pace

15 Jumping Jacks/Jump Rope Single Unders

5 No Push Burpees

10 Air Squats

5 Burpees



STRENGTH

Back Squats

4 x 7 @ 70%


HOME GYM & MINIMAL EQUIPMENT TRACKS

A. Home Gym

For Time

3 Rounds

50 DUs/75 singles

50 Air Squats

Into,

50 S2OH @95-115/65-80

Into,

3 Rounds

50 DUs/75 singles

50 Air Squats

Into,

50 S2OH 


**Coaches Challenge 

BB @135/95


B. Minimal Equipment

For Time

3 Rounds

50 DUs/75 singles

50 Air Squats

Into,

50 S2OH @95-115/65-80

Into,

3 Rounds

50 DUs/75 singles

50 Air Squats

Into,

50 S2OH 


**Alternatives:

  • S2OH: DB, KB, Medball, Plate, # Packback, PVC

  • Jump Rope: Plate hops (75 reps), Jumping Jacks (50 reps, Mountain Climbers (50 reps), Jump Rope Simulation (75 reps)


BODY WEIGHT TRACK

C. Body Weight Only

For Time

3 Rounds

50 Mountain Climbers

50 Air Squats

Into,

50 HSPUs

Into,

3 Rounds

50 Mountain Climbers

50 Air Squats

Into,

50 HSPUs


**Alternatives 

  • HSPUs: HR Push-ups, Pike Push-ups, Wall Walks (10 reps)


COACHES CHALLENGE OF THE DAY

D. CCOD

Accumulate 5 Mins in a Sitting Split 

4 Rounds **NFT

6-8 Sphinx Push-ups

12-16 Cossack Squats

24-32 Bicycle Kicks


COOLDOWN/MOBILITY

Squat opener

-feet parallel, shoulders width apart

-elbows inside the knees

-push knees outward keeping torso straight

Half kneeling quad stretch:

-knee bent, foot in a natural position

-other leg stretches in line with the body

-bring your back down as far as you feel comfortable with.

The wall hinge

-hands flat against the wall

-arms and legs tense, push pelvis backward

-maintain a natural lumbar curve

WARM-UP

10 Cat to Cow

10 Quadrupeds/T-Spine Rotation **each

10 Bird Dogs **each

10 Hollow Hold & Release

2 Rounds

20 Jumping Jacks

:30 sec Shuffling

20 Jumping Jacks

:30 sec Karaoke 

AMRAP 5 @ warm-up pace

5-7 Push-ups w/Downward Dog

:20 sec of Running High Knees

5-7 Lying Knee Tucks

:20 sec Butt Kicks


HOME GYM & MINIMAL EQUIPMENT TRACK

A. Home Gym

EMOM x 24

Min 1: :30 seconds alt. DB Snatches

Min 2: :30 sec T2B

Min 3 & 4: Suicide Sprints 25ft-50ft-75ft


**Alternative Equipment: 

  • KB

**Alternative Movements:

  • Single Arm Work: Plate, MedBall, Weight Backpack, BB Snatches, KB Swings (full)

  • T2B: V-Ups


B. Minimal Equipment

EMOM x 24

Min 1: :30 seconds alt. DB Snatches

Min 2: :30 sec T2B

Min 3 & 4: Suicide Sprints 25ft-50ft-75ft


**Alternative Equipment: 

  • KB

**Alternative Movements:

  • Plate Snatches, MedBall Snatches Weight Backpack Snatches, BB Snatches

  • T2B: V-Ups


BODY WEIGHT TRACK

C. Body Weight Only

EMOM x 24

Min 1: :20 seconds Single Leg DLs (Left) + :20 sec Single Leg DLs (Right)

Min 2: :30 sec V-Ups/:30 sec Hollow Hold

Min 3 & 4: Suicide Sprints 25ft-50ft-75ft


COACHES CHALLENGE OF THE DAY

D. CCOD

Accumulate 4 Mins in a Sitting Split 

4 Rounds

:8 sec Hollow Hold

8 Hollow Rocks

:8 sec Hollow Hold

8 Flutter Kicks

:8 sec Hollow Hold

**Rest 1 minute between round


COOLDOWN

Hold each one for 60 seconds on each side (repeat as needed)

Calve stretch on wall

-toes against the wall

-leg stretched, heel as close as possible to the wall

-push your hips forward towards the wall


Pigeon pose stretch

-Front lunge start

-external face of the foot and knee on the floor

-minimum knee flexion in the rear knee

Hamstring stretch

-legs parallel and straight

-back curled and relaxed

-try to reach your feet (or hold ankles or shins)

Scorpion -body facing down, flat on the ground

-right arm stretched out on one side, flexed on the other

-bend at the knee and bring your left foot over to your right sid

Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox.


Happier. Healthier.

-BICF


PS. NEW SHIRT orders END TOMORROW at midnight, don't miss out!


CLICK HERE TO ORDER!


Here are your workout breakdowns for the day!


WODs, Warm-ups, and Mobility are in Wodify.

WARM-UP


HOME GYM TRACK/MINIMAL EQUIPMENT TRACK


BODY WEIGHT TRACK


COACHES CHALLENGE OF THE DAY


COOL DOWN / MOBILITY


Members don't forget to sign-in to our 8pm At Home Class in Wodify and log your scores, and make sure you post your videos and pictures to @blackironcf and use the hashtags #blackironcf and #supportyourbox.


Happier. Healthier.

-BICF


PS. Check out our New T-Shirt and Tank Design! Order online today through 4/2 when the order closes! Don't miss out, these are a limited run.


CLICK HERE TO ORDER!


© 2020 by Black Iron CrossFit    -   All Rights Reserved

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