Home Workouts for the Week of May 4th

Written by Saskpro Crossfit on May 3, 2020

Monday May 4, 2020
Title: Quarantine 1
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
8 Side Lying Adductions/side
8 T-Spine Opener/side
3 Rounds of…
5 Seneca Stretch
:30/side Scorpion on floor

A) 15:00 Amqrap of…..@ slightly less sustainable output: 20 Jumping Jacks
10 Tuck Up
5 Hand Release Pushups
5 Triangle Pushups
10 Mountain Climbers/side
10 Bicycle Crunches/side

Rest up to 5:00 before B
B) 15:00 Amqrap of…..@ sustainable output: 12 Arrested Sumo Squats @ controlled tempo*
8 Reverse Lunges/side*
6 Oblique Crunches/side
8 Single Leg Glute Bridges/side
12 Arrested Good Morning
:30 Forearm Plank (Adv: FLR)

*Can add weight if you’ve got it

Cooldown: 3:00 Shavasana
+
3:00 Wall Squat
+
3:00 Wall-eye/side

—–

Tuesday May 5, 2020
Title: Quarantine 2
Status: pending

Warmup: 3 Rounds of…
10 Eggbeaters in each direction
3 in each direction/arm T-Spine Windmill
10 Dowel Dislocate or Banded Dislocate

A) 5 Rounds of…: 10 Dowel Overhead Squat or Dowel Front Squat @ controlled tempo.*
rest up to :60
8/leg Reverse Lunge w/ Stick for Awareness**
rest up to :30
8 Hip Hinge Stick Drill @ slow tempo***
rest up to 2:00

*Some may say with these two movements that maintaining to strict technique is actually more difficult with a stick instead of a barbell.

**These are really hard to do well and keep contact.
***Same as above, hard to hide in this one
B) 4-5 Rounds w/ Rest @ 80% output : 15 Russian Swings (hold anything, and even body-weight is beneficial hip hinge practise)
6/side Front Plank w/ opposite arm/leg raise (ADV: Knee hover w/ opp arm/leg raise)
15 Conditioning Squat Jumps
10 Pushup Shoulder Taps (Pushup + Tap + Tap =1) (Adv: Renegade Row)
10 Kipper to Leg Lower
rest 2:30

Cooldown: Pigeon 2:00/side
Winged Dragon 2:00/side
Supine Hamstring 2:00/side

—–

Wednesday May 6, 2020
Title: Quarantine 3
Status: pending

Warmup: 3 Rounds of…
10/side Sumo Stance Side to Side Hip Opener
:60 Wizard Staff Stretching (obliques, hips, t-spine, hamstrings, abs, obliques)
:60 Hip Coodination
10 Oly Hip Drill (Are you opening up the hip, or caving knees forwrad?)

A) 4 Rounds of…: 3 1/2 Turkish Getup/side
rest up to :60
6-8/leg Crossbody Rdl (hold soupcan, box of beer, etc.)
rest up to :60
:20 Box Handstand Hold or 6-8 Box Handstand Pushups
rest up to :60
:20 Side Plank/side or 8 Star-Side Plank w/ leg raise/side
rest 2:00
B) Complete @ sustainable output: 2 Rounds of……

15 Walking Lunges/leg OR (Up and down stairs x 3*)
:30 Three Way Crunch
:30 Glute Bridges
:30 Side to Side Heel Taps

Rest :90

15 Full Burpees (Scaled: 10 Full Burpees)
:30 Alternating Nemesis Crunch
:30 Hand Release Pushups
:30 Bird-Dogs

Rest :90

30 Sumo Squats @ controlled tempo
:30 Tuck Up
:30 Triangle Pushups
:30 Scissor Kicks

*Quad dominant folks walk up on your heels, Glute dominant folks walk up on your toes

Cooldown: Butterfly 2:00
Caterpiller 2:00
-5 Windshield Wipers/side (knees bent)-
Dragon Pose L 1:00 into Winged Dragon Pose L 1:00
-push into downward dog-
Dragon Pose R 1:00 into Winged Dragon Pose R 1:00
-push into downward dog-
Child’s Pose 3:00

—–

Thursday May 7, 2020
Title: Quarantine 4
Status: pending

Warmup: 5:00 Foam Roll
+
3 Rounds of…
8 Side Lying Adductions/side
8 T-Spine Opener/side
3 Rounds of…
5 Seneca Stretch
:30/side Scorpion on floor

A) Complete on a running clock: :40on/:20 off x 12 of:
1- Jumping Jacks or Du’s
2- Amrap of: (3 Pushups + 3 Mountain Climbers/side)
3- Amrap of: (5 Glute Bridges + 3 Nemesis/side)
4- Front Plank w/ opposite arm/leg raise (Scaled: forearm plank)

rest 1:00

10:00 Jog/Bike/Row/(Walk Up & Down Stairs) @ 80% output

rest 1:00

:30on/:30 off x 8
1- 1 1/4 Air Squat or Goblet Squat @ controlled tempo
2- Pushup Shoulder Taps or Renegade Rows

rest 1:00

10:00 Jog/Bike/Row/(Walk Up & Down Stairs) @ 80% output

Rest 1:00

:20on/:10 off x 9
1- Wall Sit
2- Oblique Crunches L (Can use free hand for balance)
3- Oblique Crunches R (Can use free hand for balance)

Getting warmer in SK, hopefully people can get outside a bit.

Cooldown: Sphinx 3:00
Cat Pulling It’s Tail 2:30/side
Reclining Twist 2:00/side

—–

Friday May 8, 2020
Title: Quarantine 5
Status: pending

Warmup: 2 Sun Salutations
+
5:00 Foam Roll

A) 30:00 Amqrap of…. @ quality focused pace (movement quality flow : 10/side Sumo Stance Side to Side Hip Opener

5 Seneca Stretch

3up/3down Lunge Rotation

5/side Lower Body Braced Arm Circles

10 Cat-Cow

5 Kneeling Hurlder/side

5 T-Spine Twist/side

3 T-Spine Starfish/side

10 Eggbeaters/direction

100 Single Skips or 50 Jumping Jacks or :60 Spin/Row

B) 5 Rounds @ 90% output: 10 Air Squats
10 Pushups (Avd: Deficit or Fancy Pushups)
10 Tuck Up

Cooldown: Couch Stretch 2:00/side
Wall Straddle 3:00/side