Workouts for Home March 23

Written by Saskpro Crossfit on March 23, 2020

Monday March 23, 2020
Title: Q1
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 5 Seneca Stretch

10 Lying Groin Openers

5 T-Spine Starfish/side

5 Bird-dog/side
-rest as needed
B) 4 Rounds of…: 8 Rear Foot Elevated Split Squat/side @ 3111 tempo, rest up to :20 b/w legs
Rest :90
12-15 Sumo Squat @ 3111 tempo (shins are like pillars, no knees inside toes)
rest :30
:30 Wall-sit
rest :30
6-8 Rolling Plank/side
C) :30on/:30 off x 16: 1- Air Squats @ Controlled tempo
2- Hand Release Pushups
3- Jumping Split Squat (focus on landing solid, not jumping high)
4- Plank to Pushup Pressout

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

—–

Tuesday March 24, 2020
Title: Q2
Status: pending

Warmup: 5:00 Foam Roll

A) 4 Rounds of…: 2 Turkish Getup/side *
rest up to :60
10 Arrested Good Morning @ 3111 tempo
rest up to :60
8/side Star-Side Plank w/ leg raise (scale to elbow, scale to :20 side plank)
rest up to 2:30

*Can use weight, or to challenge yourself technique wise, perform this with a book, or small plate, but you must rest the iplement on top of the palm of your hand, and not grip the object

B) 12:00 Amqrap of… @ controlled intensity: 8 Nemesis Crunch/side
12/side Pushup Shoulder Taps (no pushup, only taps)
10 Burpees (scale to no pushup burpees)
12/side Mountain Climbers

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

—–

Wednesday March 25, 2020
Title: Q3
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Eggbeaters in each direction
8 Single Leg Glute Bridge w/ hip flexion
6 Windshield Wipers/side (knees bent)
B) 4 Rounds of…: 20 Air Squat @ controlled tempo or 10 Goblet Squat @ 3111 tempo
rest up to :90
10 Walking Lunges/leg
rest up to :90
12 Glute Bridge w/ pause @ top
rest up to 2:00
C) 3:00on/1:00 off x 4: 35 Du’s/50 Singles/20 Lateral Line Hops
15 Pushups
10 Tuck Up
5 Triangle Pushups
15 Russian Twists/side

Cooldown: Butterfly 3:00
Caterpillar 3:00

—–

Thursday March 26, 2020
Title: Q4
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Cat-Cow

5 Kneeling Hurdler/side

5 Seneca Pushups

10 Leg Swings/direction
B) 4 Rounds of…: 3/side Single Leg Hip Flexion w/ tip & femur rotation*
rest up to :60
6 Hamstring Walk-outs (lots of little steps)
rest up to :60
9 Deficit Pushups @ up to 5 second eccentric, and 1 second pause @ bottom
rest up to 2:00

*Scale to: 8 Good Morning
C) Tabata’s: :20on/:10 off x 8 (As many quality reps as possible in each :20)

Tabata 1
even- Air Squat
odd- Burpee

Tabata 2
even- Reverse Stepping Lunge
odd- Burpee

Tabata 3
even- Forward Stepping Lunge
odd- Arrested Sumo Squat

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

—–

Friday March 27, 2020
Title: Q5
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Clamshells/side

3/direction/side T-Spine Windmill

5 Pronated + 5 Supinated Squat Hold Arm Raises
B) 4 Rounds of…: 10-12 Split Squat/leg @ controlled tempo
rest up to :60
8 Reverse Lunges in place
rest up to :60
:20 Iso-metric lunge Hold/leg, rest :10 in between legs
rest up to 2:30
C) ‘For Time': 21-17-13-9 Pushups
10 Kipper to Leg Lower
5 Burpees
:30 rest

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