Workout of the Day

Fitness Level 1

 

A. 10 minutes of Handstand Practice/Progressions 

B. 15 minutes of Pick Your Movement Practice

C. In teams of 2-3, complete:
AMRAP in 15 minutes of:
15 Over-Under Buy-In
-then-
Row for Calories 
*At 5 minutes, perform 10 burpees each, at 10 minutes perform 15 burpees each.

Fitness Level 2

A. Muscle-Up Progressions
3 x 20 Kip Swings
3 x 10 False Grip Box Extensions
3 x 10 Seated Muscle-Up with Band

B. 15 minutes of “Pick Your Movement Practice”

C. In teams of 2-3, complete:
AMRAP in 15 minutes of:
15 Over-Under Buy-In
-then-
Row for Calories 
*At 5 minutes, perform 10 burpees each, at 10 minutes perform 15 burpees each. 

 

CrossFit Movement Demos

Over the last week or so, CrossFit HQ has been posting some awesome demo videos of the 9 Foundational CrossFit Movements. In case you missed them, here they are!

Air Squat: https://www.youtube.com/watch?v=C_VtOYc6j5c

Front Squat: https://www.youtube.com/watch?v=m4ytaCJZpl0

Overhead Squat: https://www.youtube.com/watch?v=RD_vUnqwqqI

Deadlift: https://www.youtube.com/watch?v=op9kVnSso6Q

Sumo-Deadlift High-Pull: https://www.youtube.com/watch?v=o6QniJ9FaGA

Med-Ball Clean: https://www.youtube.com/watch?v=-nk0GqeSTJs

Shoulder Press: https://www.youtube.com/watch?v=xe19t2_6yis

Push Press: https://www.youtube.com/watch?v=X6-DMh-t4nQ

Push Jerk: https://www.youtube.com/watch?v=V-hKuAfWNUw

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