Home Workouts for April 6th

Written by Saskpro Crossfit on April 4, 2020

Monday April 6, 2020
Title: Q1/3
Status: pending

Warmup: 5:00 Foam Roll
+
Every 1:00 for 9-12:00 perform…
1- 10/side Sumo Stance Side to Side Hip Opener
2- 10 Lying Groin Openers
3- 10 Seated Seneca Press (in warmup, no weight needed, or small weight, soup cans)

A) Strength: :30on/:30 off x 16
-aim to move steadily throughout the entire :30
1- 1 1/4 Air Squat w/ pauses
2- Drop Lunges – Alternating (Scaled: Reverse Lunges
3- Pushup + Shoulder Tap
4- Dead Bugs
B) Conditioning: :40on/:20 off x 12 (2 stations, 6 sets @ each)

Station 1 – Amrap of: 5 Air Squat + 3 Forward Stepping Lunges/leg

Station 2 – Amrap of: 5 Mountain Climbers/side + 3 Pushups

Cooldown: Cat Pulling It’s Tail 3:00/side
+
Cactus Arm’s Pose 2:00/side

—–

Tuesday April 7, 2020
Title: Q2/3
Status: pending

Warmup: 2 Sun Salutations
+
3 Rounds of…
5 Seneca Stretch
3 T-Spine Windmills/direction on each side
5 Windshiel Wipers/side (knees bent)

A) Strength: 4 Rounds of…
Round 1 – :30 Deficit Pushups, then rounds 2/3/4 complete the same reps as you did in round 1, but with not :30 clock to worry about
rest :60
12-15 Single Leg Calf Raises/side
rest :60
8-10 Arrested Good Morning or Hip Hinge Stick Drill
rest :60
10 Plank to Pushup Pressouts
rest up to 2:00
B) Conditioning: 15:00 Cycle of… @ 80% output
6 Burpees
8 Nemesis Crunch/side
10 Lateral Line Hops/side
8 Hand Release Pushups
6 Oblique Crunches/side

Cooldown: Straight Leg Calf Stretch :90/side
Bent Knee Calf Stretch :90/side
+
Supported Bridge 3:00

—–

Wednesday April 8, 2020
Title: Q3/3
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
5 Pronated Squat Hold Arm Raises (arms fully locked out)
5 Supinated Squat Hold Arm Raises (arms fully locked out)
10 Side Lying Abductions/side
5 Single Arm Table-top w/ reachback/side

A) Strength: 4 Rounds of…
8 Side Plank w/ leg raise/side
rest up to :30
8 Single Leg Glute Bridge w/ hip flexion
rest up to :30
10 Clamshells/side
rest up to :30
8 Arrested Sumo Squat @ 43×1 tempo (can be goblet if weight available)
rest up to 2:00
B) Conditioning: 4 Rounds For Time w/ Controlled Intensity of:
10 Reverse Lunges/leg (add weight if possible)
8 Nemesis Crunch/side
12 Glute Bridge
6 Rolling Plank/side
Buy Out: 20 Burpees (focus on tight core here)

Cooldown: Wall Squat/Happy Baby 3:00
Wall Straddle 3:00
Supine Hamstring 2:30/side

—–

Thursday April 9, 2020
Title: Q4/3
Status: pending

Warmup: 2 Sun Salutations
+
3 Rounds of…
5 Cat-Cow
10 Fire Hydrants/leg
5 Scapular Pushups
:20 Scorpion Stretch/side

A) Strength: Complete 4 rounds of…
6 Bird-Dog/side w/ full breathe out/in @ top of each rep*
rest up to :60
6/leg Single Leg Dbl Kb Rdl (can hold anything, or visualize weight)
rest up to :60
6 Hamstring Walk Outs
rest up to :60
4-6 Strict Handstand Pushups or 4-6 Box Handstand Pushups or :20 Box Handstand Hold or a challenging set of Hand Release Pushups
rest 2:00

*Challenge yourself by placing foam roller or something similar on low back.
B) Conditioning: 1:00on/:30 off x 6 @ controlled intensity (continuous amrap)
12 Triangle Pushups
10 Tuck Up
8 Mountain Climbers/side
6 Bicycle Crunch/side

Cooldown: 2 Rounds of…
:60 Wrist Stretch
:90 Toe Squat
:120 Frog Pose
:30 rest

—–

Friday April 10, 2020
Title: Q5/3
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of..
3 Half Turkish Getup/side (to bridge and back down) (add weight if possible)
10 Eggbeaters/direction
10 Table-top

A) Strength: 4 Rounds of…
6 Rear Foot Elevated Split Squat @ 32×1 tempo, weak leg first (Add weight if possible)
rest up to :60
3up/3down T-Spine Lunge Rotation
rest up to :60
1 Round Neck Strengthening Series (10 reps of each)
rest up to 2:00
B) Conditioning: 14:00 Amrap of… @ controlled intensity
6 Burpees
6 Forward Stepping Lunges/leg
6/side Front Plank w/ opposite arm/leg raise
6 Reverse Lunges/leg
6 Sit-Out/side (6 Plank to Pushup Pressouts)

Cooldown: Gentle Neck Stretch 2 x :60/side (Breathe deep)
Pigeon Pose 2:00/side
Couch Stretch 2:00/side