PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
90 Seconds of Sampson Pulses Each Leg
60-90 Seconds of Downward Dog Stretch
90 Seconds of Pigeon Pulses Each Leg
60-90 Seconds of Cobra Stretch
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches
60 Seconds of Dead Bugs
When the running clock reaches 20:00, perform the following…
Every 7 minutes for 28 minutes (4 sets of):
200 Meter Jog
10 Strict Pull-Ups
15 Push-Ups
20 Sit-Ups
200 Meter Jog
NO EQUIPMENT SUGGESTIONS:
Pull-Ups – Substitute 20 Superman Punches
When the running clock reaches 50:00, perform the following…
Two sets of:
10-15 Banded Face Pulls
10-15 Weighted Side Bends Each Side
10-15 Romanian Deadlifts
NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute 30 Seconds of Bodyweight Chinese Row Hold
Weighted Side Bends – Substitute Side Plank Reach Throughs
Romanian Deadlifts – Substitute Tempo Single Leg Alternating Airplanes @ 1111
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out
Keep the ratio of inhale to exhale at a 1:2.
Hey. I’m new to CrossFit and would like to know when they say “20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)” should you use 24kg KB’s on each side or is it the combined weight?
Each side 😫
Oh dear lol 😂
A. 155, 175, 195, 215, 215, 215
B. 2 min row, 14 walking lunges w/25#kb overhead, 1 min rest.
A. 215×8, 255 x 6, 300 x 4, 3@3 x 340
B. 15:11 with one 32kg and one 24 kg forward lunges (not walking) – basement edition
3:03, 2:57, 3:03, 3:04, 3:04. Steady ~1:55/500m pace on row throughout.
A. 8×135#/6×165/4×195/3×220/3×220/3×220
B. Did the farmer carry with 55#dbs. Turned this into a 5rft, because it was hard for me to stay within the 4 mins while trying to record my times, so 20:12 total time.
A. Deadlifts done at 215×8, 255×6, 285×4, 325×3, 335×3, 335×3
B. 5k row done with nasal breathing
21:54
303 cals
Day 9 of 25
Did first thing this morning but forgot to post!
Limited equipment workout
Nice to do 20 mins of stretching, felt like I really needed it!
4 sets of (with 1 min rest then straight into it)
1 min jump rope
10 DB BOR @2×22.5 kg
15 feet on chair PU’s
20 sit ups
A. DL – 135, 155, 185, 215, 215, 215
B. Ran out of time, so I did 5 rounds for time instead of the interval.
17:19
Also scaled to 16KG KBs as I like to walk and sit without great pain… 🙂
Haha! You were smart! The lunges were oh so PAINFUL.
Dl Emom 1:45
8-185 6-226 4-255
3-295 3-295 3-295
For time
Run 250
20 alt lunges 40s
9:52
A. Deadlift: 225×8/275×6/315×4/375x3s
B. For time:
9-6-3
Clean #205
Burpee over bar
2:11
C. E4min (20m) from B.
RX. 3:00 average finish +\- 10 sec