4/3/20

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

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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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