4/7/20

WARM-UP

2 Rounds

15 body good mornings 

12 sit-ups

9 single leg glute bridges **each

AMRAP 7

3-5 push-ups

10 arm crossovers (across chest)

3-5 air squats

10 arm swings (hips to overhead)

3-5 no push burpee broad jumps

(no more than 4 rounds)


HOME GYM AND MINIMAL EQUIPMENT TRACKS

A. Home Gym

Running Clock @80% effort

AMRAP 8

8 Front Squats @95/65

8 T2B

16 DLs

2 Mins

AMRAP 8

8 Hang Power Cleans @95/65

8 T2B

16 Front Rack Lunges


B. Minimal Equipment

Running Clock @80% effort

AMRAP 8

8 Front Squats 

8 T2B/V-ups

16 DLs

2 Mins

AMRAP 8

8 Hang Power Cleans 

8 T2B

16 Front Rack Lunges


Alternative Equipment

  • KB, DB, Plate, MedBall, Weighted Odd Object 


Alternative Movement

  • V-Ups, Lying Knee Tucks, or Seated Russian Twist**doubling the reps (substitution for T2B)

  • For those who can perform weighted movements with a set of DBs or KBs

  • For those who have lighter weighted objects can double all reps 


BODY WEIGHT TRACK

C. Body Weight Only

Running Clock @80% effort

AMRAP 8

8 Pistols/(Bulgarian Split Squats x16 Reps **8 each side)

16 Russian Twist

16 Glute Bridges w/1 sec pause @top

2 Mins

AMRAP 8

16 Single Leg DLs **8 reps each side

16 Plank Toe Touches

16 Lunges


COACHES CHALLENGE

D. CCOD

Prone “Is” “Ys” & “Ts”

3 sets x8-12 reps **each


MOBILITY

Holding each stretch for 1 minute on each side

-Hip Opener

-Couch Stretch

-Knee Hug Stretch

-Supine Scorpion

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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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