Blog

Wednesday

Industrial Athletics – CrossFit

Movement Demo Videos

Here is the warmup and workout review:

https://youtu.be/e1bpo3Dbrmk

Single Leg Floor Touches: https://youtu.be/5pJCkThRizw

Ground touch to high jump: https://youtu.be/BH0PMqU07io

Here is the Zoom Link:

https://us04web.zoom.us/j/2776818874?pwd=WVc3dzJSQ2drMXpneG1HamR6OUxLQT09

Warm-up

Warm-up (No Measure)

Head to Toe

3 Down Dog to Cobra Stretch

EMOM x 3 MINUTES

Min 1 – 0:30 High Knees

Min 2 – 0:30 Butt Kickers

Min 3 – Sumo Deadlift High Pulls*

*Athlete can sub Ground Touch to reach overhead

Into …

EMOM x 4 MINUTES

Min 1 – 10 Ground to OH*

Min 2 – 0:30 Plank

*Athlete can sub Ground Touch to High Jump

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20 DB/Backpack Deadlifts

10 Lying Leg Raises

10 DB/Backpack American Swings

10 Pushups (May raise hands or drop to knees)

Scaled:

AMRAP 15 Min:

15 DB/Backpack Deadlifts

7 Lying Leg Raises

7 DB/Backpack American Swings

7 Pushups (May raise hands or drop to knees)

Workout – Home – No Equip

Metcon (No Measure)

AMRAP 15 Min:

10 Right Leg Single Leg Floor Touches

10 Left Leg Single Leg Floor Touches

10 Lying Leg Raises

10 Glute Bridge Raises

10 Pushups (May raise hands or drop to knees)

Scaled:

AMRAP 15 Min:

7 Right Leg Single Leg Floor Touches

7 Left Leg Single Leg Floor Touches

7 Lying Leg Raises

7 Glute Bridge Raises

7 Pushups (May raise hands or drop to knees)