Workouts For Home March 17

Written by Saskpro Crossfit on March 18, 2020

Tuesday March 17, 2020
Title: Quarantine 1
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 5 Seneca Stretch

10 Clamshells/side

10 Glute Bridge w/ pause @ top

5 T-Spine Starfish/side
B) Strength: 4 Rounds of…
12 Arrested Good Morning
rest up to :45
10 Triangle Pushups
rest up to :45
:40 Chinese Plank (use two chairs, obedient dog, small child, etc.)
rest up to :45
8 Rolling Plank/side (elbow)
rest up to 2:00
C) For Time: Rx’d:
50-40-30-20-10 Jumping Jacks
25-20-15-10-5 Pushups

Scaled: 5 Rounds of…
15 Jumping Jack
10 Pushups

Cooldown: Caterpillar 2:00
Butterfly 3:00
Half-Butterfly 2:00/side
Child’s Pose 4:00

—–

Wednesday March 18, 2020
Title: Quarantine 2
Status: pending

Warmup: 2 Sun Salutations
+
5:00 Foam Roll

A) 3 Rounds of…: 10 Cat-Cow

10 Fire Hydrants/leg

6 T-Spine Twist/side

10 Leg Swings in each direction
B) Strength: 4 Rounds of… (if you have weights at home you can certainly add here)

8 Rear Foot Elevated Split Squat @ 3111 tempo, start on weak leg, rest up to :30 b/w legs
rest up to :90
12 Arrested Sumo Squat @ 32×1 tempo
rest up to :30
:25/leg Iso-metric Lunge Hold
rest up to 2:30
C) 15:00 Amqrap of…: 5 Jumping Split Squat/side *The landing is more important than the jump
7 Nemesis Crunch/side
9 Burpees
7 Bicycle Crunch/side
14 Air Squat @ controlled tempo

Cooldown: 3-way banded hips 2:00/position/side
+
Sphinx 3:00

—–

Thursday March 19, 2020
Title: Quarantine 3/1
Status: pending

Warmup: 2 Sun Salutations

A) 3 Rounds of…: 10 Side Lying Abductions/side

8 Single Leg Glute Bridge w/ hip flexion

10 Hip Twists/side

10 Table-top
B) 4 Rounds of….: 8 Hip Hinge Stick Drill
rest as needed
3/side Single Leg Flexion w/ Hip Hinge & Femur Rotation*
rest as needed
8 Negative Situp (can anchor feet, hold 5-10lb household object)
rest as needed
6 Bird-Dog/side

*Very humbling exercise, goal is to keep each leg on its one plane (left/right of body), while not opening hip up in the tip like a dog peeing.
C) Complete 3 Rounds of…: 50 Du’s/100 Singles/50 Lateral Line Hips
8 Kipper to Leg Lower
8 Sit-Out/side
12 Tuck Up
10 Supermans
8 Burpees
6 Oblique Crunches/side
rest 2:00

Cooldown: Wall Butterfly 3:00
Wall Squat 3:00
Wall-eye 3:00/side
Sphinx 3:00

—–

Friday March 20, 2020
Title: Quarantine 4/1
Status: pending

Warmup: 2 Sun Salutations
+
5:00 Foam Roll

A) 3 Rounds of…: 10 Side Lying Abductions/side
rest as needed
8 Single Leg Glute Bridge w Hip Flexion
rest as needed
10 Hip Twists/side (no sticking butt out)
rest as needed
10 Table-Top w/ pause @ top
rest 1:00
B) Tabatuh’s: Tabata = :20on/:10 off x 8 (4:00 total)

-Option to add weight here if you have some at home. If so, pick two of the leg exercises to weight.

Tabata 1
even rounds – Reverse Lunges in place
odd rounds – Deficit Pushups (books, soup cans, etc.)

rest up to 3:00

Tabata 2
even rounds – Air Squat
odd rounds – Plank to Pushup Pressouts

rest up to 3:00

Tabata 3
even rounds – Triangle Pushups
odd rounds – Forward Stepping Lunges in Place (alternating)

rest up to 3:00

Tabata 4
even rounds – Hand Release Pushups
odd rounds – Sumo Squat

rest up to 3:00

Tabata 5
even rounds – Wall-Sit
odd rounds – Pushup + Shoulder Taps (pushup + tap + tap =1) *if you are gassed by here, skip the pushups and just hit the taps.

FINISHED!

Cooldown: Couch Stretch 2:00/side
Pigeon Pose 2:00/side
Cat Pulling It’s Own Tail 2:00/side