Home Workouts For Mar 30th

Written by Saskpro Crossfit on March 29, 2020

Monday March 30, 2020
Title: Q1/2
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Arrested Sumo Squat
3up/3down Lunge Rotations
10 Arrested Good Morning
10 Eggbeaters/direction
B) 4 Rounds of…: 8-12 Split Squat/side @ controlled tempo, rest up to :20 b/w legs
Rest :60
8-10 Single Leg Glute Bridge w/ hip flexion/side
rest :60
8-10/side Side Plank w/ Leg Raise/side
rest 2:00
C) 16:00 Amqrap of…: 10 Mountain Climbers/side
20 Jumping Jacks
6/side Front Plank w/ opposite arm/leg raise
8/leg Jumping Split Squat
6/side Rolling Plank

Cooldown: Cat Pulling It’s Tail 3:00/side
+
Box Shoudler Stretch Against Wall 3 sets of 10 Deep belly breathes

—–

Tuesday March 31, 2020
Title: Q2/2
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Clamshells/side
5 T-Spine Opener/side
10 Side Lying Adductions/side
5 Windshield Wipers/side
B) 5 Rounds of…: :30 Amqrap Hand Release Pushups
:30 Rest
:30 Amqrap Kipper to Leg Lower*
:30 Rest

*Lower back must be stapled to the ground here, if your lower back lifts, switch to Tuck Up
C) :30on/:30 off x 12 @ 85% output: 1- Burpees (Scaled: No Pushup Burpees)
2- Air Squat or Goblet Squat
3- Pushup Shoulder Taps (no pushup)

Cooldown: Sphinx 3:00
+
Banded Hamstring Stretch 3:00/side

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Wednesday April 1, 2020
Title: Q3/2
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 5 reps/position/side Kneeling Alphabet Series (i,y,t,a,w)

1 Round Neck Strengthening (10 reps of each movement, /side where applicable)

5 Seneca Stretch
B) 4 Rounds of…: 8-10/leg Foward Stepping Lunge (in place, can add weight if possible)
rest up to :60
15 Glute Bridges w/ pause @ top (can add weight here too)
rest up to :30
:20/leg Isometric Lunge
rest 2:00
C) 4 Rounds of…: 8 Reverse Lunges/leg
16 Pushups
12 Sumo Squats
8 Nemesis Crunch/side
:30 rest

Cooldown: Butterfly 3:00
Caterpillar 3:00

—–

Thursday April 2, 2020
Title: Q4/2
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 5 Side Lying Abductions/side

5 Kneeling Hurdler/side

5 Scapular Pushup

5/side Single Leg Slasher to Halo (hold soup can)
B) 4 Rounds of…: 8-10 Rear Foot Elevated Split Squat @ controlled tempo
rest up to :60
6 Hamstring Walk-outs (lots of little steps)
rest up to :60
1 Round Calves for Days (10 raises + :10 hold x 3)
rest up to 2:00

C) Death By:: Round 1:
1 Air Squat
1 Reverse Lunge/leg
1 Hand Release Pushup
1 Tuck Up
-Add 1 rep/movement/round until you can no longer complete the given reps in the 1:00 round.

Rx’d: Start @ 5 reps
Scaled: Start @ 1 rep

Cooldown: Pigeon Pose 3:00/side
Couch Stretch 3:00/side

—–

Friday April 3, 2020
Title: Q5/2
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Wall Angels
10/side Pushup Shoulder Taps
5/side Half Turkish Getup (to bridge and back down)
B) Friday Four: Tabata :20on/:10 off x 8

Tabata 1
even- Pushups
odd- Air Squats

rest 2:00

Tabata 2
even- Pushup
odd- Bicycle Crunch

rest 2:00

Tabata 3
even- Alternating Nemesis Crunch
odd- Air Squat

rest 2:00

Tabata 4
BURPEES!

Cooldown: Winged Dragon 2:00/side
+
Cactus Arm’s Pose 2:00/side