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Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump, 20 in
* 24"/20" Box
50-40-30-20-10: Reverse Lunges and AbMat Sit-ups50-40-30-20-10 reps, for time of:
Reverse Lunge
AbMat Sit-up
* Make this more challenging by adding a front rack or goblet reverse lunge
Photo by @robcwilson
18-15-12-9: Run, One Arm Dumbbell Push Jerks and Lateral Burpee Over Dumbbells18-15-12-9 reps, for time of:
Run 400m
One Arm Dumbbell Push Jerk(Right), pick load
One Arm Dumbbell Push Jerk(Left), pick load
Lateral Burpee Over Dumbbell
Photo by @robcwilson
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls4 rounds, 1 min per station, of:
Kettlebell Swing, pick load
Hand Release Push-up
Goblet Squat, pick load
Sumo Deadlift High-pull, pick load
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub DB swing for KB swing with hand over hand two handed swing
* Sub alternating DB snatch for SDHP
* Continuous count
Photo by @robcwilson
Join us today at 5pm PST for our Zoom WOD! Check our Facebook group for login details and join the waiting room. We will start a couple minutes after 5 (to avoid running out of our 40 minute time limit).
Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps, 24/20 in
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.
Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-upsComplete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps (24″/20″)
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.
As many reps as possible in 15 mins of:
3 Single Arm Dumbbell Overhead Walking Lunges, pick load
3 Box Jumps (24″/20″)
3 AbMat Sit-ups
6 Single Arm Dumbbell Overhead Walking Lunges, pick load
6 Box Jumps (24″/20″)
6 AbMat Sit-ups
9 Single Arm Dumbbell Overhead Walking Lunges, pick load
9 Box Jumps (24″/20″)
9 AbMat Sit-ups
…
Continue adding 3 reps each round to each movement until time expires.
* Solo WOD version. Can sub KB for DB OH Lunges.
Photo by @robcwilson
Don’t forget to put your scores in for WOD 2 of the Support Your Box Fundraiser!
Support Your Local Box Fundraiser – Workout 2For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Time cap: 15 minutes
* Scale DU to Single Unders or Lateral Hop over PVC or line. 1:1
Workout Description & Scorecard
Photo by @robcwilson
Great turnout yesterday for the Zoom WOD class. We had 15 do the workout and 4 who watched (including a baby)!
We plan to do Zoom 2-3 days per week depending on the programming. Stay tuned to our Facebook group for the code and time. Next Friday will be one Zoom class for sure at 5pm for the Support Your Box Fundraiser WOD #3.
Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
Run 3 mi TTRun 3 mi
This is an all out effort for time.
* Go run! Walk, jog, or run. Enjoy the sun, stay distanced, be safe.
Photo by @robcwilson
Tomorrow’s WOD will be programmed at 12pm PST as soon as CrossFit announces it. It will be WOD 2 for the Support Your Box Fundraiser.
5 RFT: Run and DB Hang Power Snatch5 rounds for time of:
Run 200m
16 Single Arm Dumbbell Hang Power Snatches, pick load
* Alternate arms to split reps (Sets of 8 on each arm)
* Sub KB Sumo DL High Pull (mix it up) or a KB Swing
Photo by @robcwilson
Demo videos:
Finally some warmer days and sunshine even if we are all still at home. Stay safe, healthy and stay #SRCFstrong!
Tomorrow will be a warm day for some outside exercise then Friday will be our second week of the Stay At Home Fundraiser with WOD #2 being announced at noon PST.
Scroll down for details on how to sign up and participate (for free). It’s not too late!
We have 67 people who signed up and I would love to see that grow and then see that number or more sign up for this fall’s CrossFit Games Open!
CrossFit Legend Chris Spealler Tests Positive for COVID-19, But is on the Mend
4 rounds for time of:
25 Burpees
50 Air Squats
Rest 1 min
* Goal: 5 minutes per round…can you do it in 4 minutes?
Photo by @robcwilson
Midline Stabilization in the Air Squat
Fully Amped has the official CrossFit store #SupportYourLocalBox T-shirt and hoodie available to buy. All net proceeds go directly to CrossFit affiliates that opt in. Fundraiser registration is free.