Announcements
TODAY NJ ANNOUNCED THE CLOSURE OF ALL FITNESS CENTERS, BARS, RESTAURANTS, MOVIE THEATERS AND CASINOS DUE TO COVID-19 WE ARE IMPLEMENTING OUR STAGE 2 OF OUR CONTINGENCY PLAN AND WILL BE POSTING AT HOME WORK OUTS AS WELL AS VIRTUAL CLASSES. PLEASE REMAIN CALM, WE WILL GET THROUGH THIS TOGETHER AS A COMMUNITY. STAY WITH US, THIS IS TEMPORARY AND WE WANT TO BE ABLE TO OPEN OUR DOORS AGAIN AS SOON AS WE CAN. WE NEED EACH OTHER NOW , THAN EVER BEFORE. STICK IT OUT WITH US.
CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Climbing Annie (Time)
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
Swap Rope Climbs for 10-20-30-40-50 SDHP 75/55
Accessory – DB/KB Bent Row 3 x 10
Banded Hammer Curls 3 x 50(light & go for unbroken sets)
Metcon (Time)
Home WOD
50-40-30-20-10
Double Unders
sit-ups
*perform 20 hollow arch shoulder slides after each RD*
scale to 2 for 1 singles or = double taps
Metcon (AMRAP – Reps)
At Home Weight Wod #1
8 Minutes:
DB Floor Press x 8
Dumbbell Row x 8
Unilateral DB Swing x 8/arm
directly into 2 Minutes of Squat Thrusts
Daily Movement Prep
3 Rounds:
15 Jumping Jacks
10 Prisoner Squats
8 Push-ups
Tabata Finisher
1 – DB Curl
2 – Squat Thrust
3 – DB Lying Tricep Extension
4 – Squat Thrust
I’ve created three of these. For the next two weeks cycle through them with a day of rest in between or hit the no equipment WODS to complement these weight workouts & round out your fitness!
Metcon (AMRAP – Reps)
At Home Weight Wod #1
8 Minutes:
DB Floor Press x 8
Dumbbell Row x 8
Unilateral DB Swing x 8/arm
directly into 2 Minutes of Squat Thrusts
Daily Movement Prep
3 Rounds:
15 Jumping Jacks
10 Prisoner Squats
8 Push-ups
Tabata Finisher
1 – DB Curl
2 – Squat Thrust
3 – DB Lying Tricep Extension
4 – Squat Thrust
I’ve created three of these. For the next two weeks cycle through them with a day of rest in between or hit the no equipment WODS to complement these weight workouts & round out your fitness!