Black Iron CrossFit4/2/20
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!