4/2/20

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!


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HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

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