Here is your workout for the day!


WARM-UP

2 Rounds

12-16 Arm Swing Crossovers (across the chest)

12-16 Arm Swings (hip to overhead)

12-16 Mountain Climbers

12-16 Supermans

-Then

3 Rounds

12 Shoulder Taps

6 No Push Burpees

12 Lying Knee Tucks


THEN Select your track for the day.


HOME GYM TRACK

21-15-9-3

Snatches @ 95/65 (Coaches Challenge 115/85)

Toes to bar (or) Sit-ups


MINIMAL EQUIPMENT TRACK

21-15-9-3

Ground to overhead (DB, KB, Plate or Medball)

Sit-ups


BODY WEIGHT TRACK

21-15-9-3

Glute Bridges

Burpees

Sit-ups


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.


For those of you that have asked how they can support us as small business and find this helpful here is how you can donate whatever you see fit. Thank you again and let us know how we can help.

Happier. Healthier.

-BICF

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Happy Monday everyone! We know that Monday's don't quite feel like Monday's right now but at least we can all maintain a little bit of normalcy in our training. We hope that these at-home options help make your routine a little better because we truly believe in the power of movement. It has the power to relieve stress, make your day and generally make life better. So sometimes the only option we have is to just keep moving.


Start with our warm-up for the day!


2 Rounds

15 Body Good mornings

10 Plank Scap retractions (squeeze and separate)

15 Standing Calve Raises

10 Seated Russian Twist

Into,

15 Jumping Jacks

3 Rounds

7-10 Air Squats

5 Push-ups

15 Jumping Jacks

Into,

3 Rounds

2 Broad Jumps

1 Wall Walk + 10 sec Hold at the top


THEN Select your track for the day.


HOME GYM TRACK

AMRAP 15

5 Hang Power Cleans @115-135/85-95

7 HSPUs/2 Wall Walks/10 Push-ups

9 Box Jumps @24/20"


MINIMAL EQUIPMENT TRACK

AMRAP 15

7 Russian KB Swings (or) Russian Plate Swings / 6 alt DB Hang Power Clean

7 HSPUs/2 Wall Walks/10 Push-ups

9 Jumping Air Squats


BODY WEIGHT TRACK

AMRAP 15

9 Hollow Rocks

7 HSPUs/2 Wall Walks/10 Push-ups

9 Jumping Air Squats


Comment below with any questions and we will see you all on Monday! We will be going live on Instagram at 12pm Monday afternoon so tune in to catch up with the team at Black Iron CrossFit!

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.


For those of you that have asked how they can support us as small business and find this helpful here is how you can donate whatever you see fit. Thank you again and let us know how we can help.

Happier. Healthier.

-BICF

Hey everyone, welcome to day two of our at-home WOD journey, we got a lot of feedback that you guys could use a little help on the warm-up side of things. The warm-up is crucial to your training and we always do our best to prep you for the day when we have you guys in for a class. Now that you are on your own don't forget the warm-up!


Here is what our Head Coach Chase has for you guys today!


WARM-UP

3 Rounds

15 calve raises

10 plank scap retractions

5 inch worms

Into

2 rounds

20 high knees in place

7-10 pushups

20 butt kicks in place

10 lunges

Into

1 round

5 air squats w/5 sec count down

3 burpees

5 air squats w/3 sec count down

3 burpees

5 air squats **TnG

3 burpees


The first part of our WOD for the day is working on your handstand for 10 minutes. This is another extension of you warm-up but a great time work your weaknesses. Here is a copy of our Handstand eBook to help you improve your handstands.


CLICK BELOW TO DOWNLOAD




















HOME GYM TRACK


MINIMAL EQUIPMENT TRACK


BODY-WEIGHT TRACK


Comment below with any questions and we will see you all on Monday! We will be going live on Instagram at 12pm Monday afternoon so tune in to catch up with the team at Black Iron CrossFit!


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.

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
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