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)
