AT-HOME WORKOUTS
Monday
Mondays session we will need a wall for wall sits and some loading, KB DB or BB. If you dont have any equipment then load a backpack. Our Metcon today is taken from the crossfit games website where they are hosting a worldwide fundraiser online competition to support local gyms.
Warm Up
Warm-Up
2 Rounds
4 Bootstrap Squats
4 Deep Squat thoracic rotations
4 Shin box rotations
4 Shin box with extension (shin box bridge)
2 rounds
5 p/s thoracic opener on floor (book openers)
10 Deadbug
10 p/s single leg glute bridge
Strength CircuitEvery 90 seconds for 6 Sets
30 sec Wall Sit
15 sec Max Goblet squats
*Try holding KB/DB in the wall sit
Metcon
"CrossFit Mainsite Fundraiser" WOD 1
10AMRAP
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
*No DB use KB or odd object Ground to overhead (loaded back pack)
Stretch
Tuesday
Tuesdays session could almost be considered a double metcon. Our first strength portion is a 10 to 1 ladder of 3 different movements with a 30 sec prone hold after each round. For this session we will need our KB/DBs or BB out or alternatively a loaded back pack. Conditioning is week 2 workout from crossfit’s worldwide fundraiser.
Warm-up
3 Rounds
2 Twisting Bear P/S
4 Down-dog Dive-bomber Push-up
10 Push plus
10 W-vs in arch position
Strength Circuit
10-9-8-7-6-5-4-3-2-1
HSPU- Pike Push up- narrow grip push up
V-ups
DB/KB/BB Bent over Row (or odd object) (if only one then do reps per/side)
*30sec Prone hold after each round
*load a backpack full of a water jug and towels or bags of protein/flour for rows, even if its just 10kg's it will help, alternatively get creative with things to do pull ups on or row equivalent. like table rows, hanging under it.
Metcon
"CrossFit Mainsite Fundraiser" WOD 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
CAP:15mins
*No rope complete as lateral line hops.
Mobility
Wednesday
Wednesdays program will need a box and KB/DB or loaded Backpack. We have Weighted step ups and hip thrusts into a 10 sec isometric hold at the top of our last rep. Our Metcon today is the 3rd released workout from the CrossFit HQ Fundraiser.
Warm up
2 rounds
2 lunge flow per side
8 reverse lunges
10 Hollow Rocks
2 rounds
10 p/s Single leg hip thrust
15 p/s side lying clam
Strength circuit
3 rounds
16 Weighted Box step ups
into
16 Loaded hip thrust + 10 sec hold
rest 45 secs
Load with KB/DB/BB or back pack on DL
Metcon
CrossFit HQ Fundraiser WOD 3
Cap 20mins
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups (no weight)
50 single-arm dumbbell thrusters
RX 22.5/15 dual DB
Variations
Only one kb/DB
suitcase Deadlift or sumo DL Single DB held in both hands.
No equipment
load a backpack for deadlifts or backpack good mornings and thruster with both hands. Alternatively Reverse lunge - sit ups - step ups - squat jumps.
Thursday
Thursday’s Session is a long gymnastic piece with some challenging new core and arch progressions. Equipment needed is a KB/DB or loaded backpack for turkish get up. Followed by a long stretch session to look after the body.
Warm up
2 rounds
2 dive bomber + twisting bear
10 S- Waves
10 Arch Pulse
30sec per side wrist CARS
10 push plus
10mins coach led skill/movement break down
Gymnastic Circuit
24EMOM
1) 30 sec Wall Walk
2) 30 sec Hollow Pulses
3) 1-2 p/s Turkish get up (use odd object if needed)
4) 30 sec Weighted leg lifts (strict T2B progression)
5) 30 sec Arch + straddle pulse
6) 30 sec Pike to headstand (freestanding or against wall or headstand practice against wall)
Mobility
Friday
Fridays session is a for quality strength circuit, with holds in a bent over position and oh position make sure you are focusing on correct muscle groups working and not over working upper traps. Try using a towel for bent over row hold, stand on the towel then maximally contract against it in a bent over row position. Our metcon will need a DB, kb or loaded backpack and the option to do wall balls. We also have two different options for rep range on workout, one is to do 5 rounds for time the other is to put all those rounds together into a chipper. You choose!
Warm Up
2 rounds
3 Squat to stands
6 Internal knee drops in squat
6 Deep Squat thoracic Rotations
2 lunge flow per side
Strength Circuit
For Quality
12EMOM
1) 6-12 Alternating kossak squats
2) 20 sec p/s Bent over row top hold (or 2 db/kb hold for 30 secs)
3) 4-6 Glute hamstring walk outs
4) 20 sec p/s SA Oh Carry or hold p/s (or 2 db/kb For 30 secs
Metcon
Choose you race - For time
5 rounds
4 Power Cleans Db/KB
8 Burpees over DB/KB
16 Wall Balls
or
20 Power Cleans
40 Burpees over DB/KB
80 Wall Balls
Variations
Power clean - can use barbell (35/50kg) - Loaded Backpack or odd object Ground to overhead
Wall Balls - air squats
Mobility
Saturday
Saturdays session is a constantly moving 21minute AMRAP, the goal is to accumulate as many step ups as possible. But every minute you must stop and complete set work before continuing, each round the set work will change. First round push ups, second round swings, third round situps and repeat till the 21min work. To add a challenge try completing the workout in a weight vest/loaded backpack.
Warm up
2-3 rounds
3 p/s shoulder CARs
3 P/s lunge flow
10 Bird Dog
10 S- Waves
Metcon
21AMRAP
Max Alt Step ups
*Alternating minutes of following
1)6-12 HR Push ups
2)6-12 kb swings/ 10 DB hang cleans/ 5 Hollow body inch worms
3)6-12 situps
Rx+ use a loaded back pack/weight vest aim for around 6/9kg