FRIDAY
CrossFit 5000 – CrossFit
Hey Team,
OK so it was meant to be sunny today but looks like yesterday weather has carried over and we a re due for rain mid day or late afternoon.
The goal was to have this day out, maybe even if a few of you want to go to the same track/oval around the same time. But see how you go, would love to see photos and see you guys outdoors.
Like always let me know how you go and if you have any issues
Peace
Mobility
Get outdoors and enjoy the fresh (cold) air! Rug up so you are comfortable, maybe bring some family members, pets or even just get some alone time and get inside your head and try clear some stresses.
On this walk try to think of 5 things you are thankful for in your life, 5 things you are thankful for for this lockdown and even 5 things you are thankful for for the country we live in! Hey if you really get into this that short walk could end up being a long one, just make sure you know you’re way home haha!
Aim for 20-30mins as a minimum.
Metcon (No Measure)
OVAL WOD
Warm up:
Find a 20m Space (or just step out 20 steps)
Light Jog up
Jog Backwards back
High knees Up
Butt Kicks Back
Quads stretch and lean Up
Jog Back
Side shuffle Up Side Shuffle Back
Run Fast Up
Run Fast Back
Punt Kicks up
Punt Kicks Back
Workout:
Step out 60 steps- (or 60m)
Looking to build up to a sprint
10 sets x 60m
Sets 1-3: Start around 70% and see if you can increase to 80% (stay short of you full extensions trying the get speed into the stride without adding speed to your full stride.
Sets 4-7: Building from 80%- Max
Trying to now add full extensions at 90% speed-focus on all legs
Sets 8-10: Trying to open up and add upper body tension with arms driving forward and back.*Note if you feel tightness or don’t trust you speed to go all out Warm up:
Find a 20m Space (just step it out)stay short. Leave it for another day.
**Try to keep rest as your walk back to you start position so if you need longer walk slower.
I will post up in the facebook page a couple of places close by they either have good space or have running tracks.
Metcon (No Measure)
DUMBBELL WOD
Get outdoors and enjoy the fresh (cold) air! Rug up so you are comfortable, maybe bring some family members, pets or even just get some alone time and get inside your head and try clear some stresses.
On this walk try to think of 5 things you are thankful for in your life, 5 things you are thankful for for this lockdown and even 5 things you are thankful for for the country we live in! Hey if you really get into this that short walk could end up being a long one, just make sure you know you’re way home haha!
Aim for 20-30mins as a minimum.
Metcon (No Measure)
KETTLEBELL WOD
Get outdoors and enjoy the fresh (cold) air! Rug up so you are comfortable, maybe bring some family members, pets or even just get some alone time and get inside your head and try clear some stresses.
On this walk try to think of 5 things you are thankful for in your life, 5 things you are thankful for for this lockdown and even 5 things you are thankful for for the country we live in! Hey if you really get into this that short walk could end up being a long one, just make sure you know you’re way home haha!
Aim for 20-30mins as a minimum.
Metcon (20 Rounds for reps)
BODYWEIGHT WOD (NO EQUIPMENT)
Warm up:
2 rounds
30 Mountain climbers
20 butt kicks
10 Knee tucks
Mobility:
2 rounds
10 Russian baby makers
:30 sec Lizards stretch per side
Workout:
Every minute on the minute for 20 minutes:
5-10 Sit ups
8-15 Air Squats
Pick a number of each you can do that gives you about 20 seconds rest every minute. Move quickly in-between the movements. Transitions are the key, its even tougher at home by your self but stay locked in and be ready!
Feel free to even FaceTime, zoom, or video call a friend to do the workout at the same time with!
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