CROSSFIT INTENSE
  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire

Friday April 17, 2020

4/17/2020

0 Comments

 

*No Equipment* - Complete 5 rounds working in 40 seconds On 20 seconds off

V-ups 
Sandbag Romanian Deadlifts 
Sandbag Reverse Lunge (Stay in place) (Hold bag however you see fit. Just try to maintain balance if resting on one shoulder)
Mountain Climbers 

# WARM-UP
>Complete as many rounds for quality in 15-minutes  
* 30s Jog out 30s and then run back to the start faster 
* 20s Hollow Rock + 20s Superman Rocks  
* 8 Samson + Instep Lunges 
* 6 Push-up + Inchworm steps    
* 5 Safety Stop Jumps 



## THE GOAL
* Complete all 5 rounds of 40 seconds of work without breaking during the work intervals

## THINGS TO FOCUS ON
* Point your toes to help keep your legs straight during the V-ups. Scale with tuck-ups if v-ups are not sustainable
* Keep your legs straight during the RDLs (a micro-bend in your knees is acceptable if you have any knee pain)
* Press through all 5 toes on your back foot while coming up from the bottom of your lunge
* Keep a straight line from your ankles to your shoulders during the mountain climbers and bring your feet as close to in line with your hands as your mobility will allow

0 Comments

Thursday April 16, 2020

4/16/2020

0 Comments

 

8 Rounds (20 Seconds On + 10 Seconds Off): 
Odd Object Rows 
Sit-ups
Push-ups
Air Squats

# STIMULUS 
## DESCRIPTION 
* Working with all bodyweight movements in this Tabata style workout 
* Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest 
* You’ll complete all 8 rounds at one movement before advancing to the next
* Keep a running count of the rep numbers completed at each station
* You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats 
* You final score is total reps accumulated over the workout 

## ODD OBJECT ROWS 
* Choose a moderate weight here that allows you to move for all 20 seconds each round 

## SIT-UPS 
* If you have an AbMat, let’s use it 
* If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object 

## PUSH-UPS 
* Choose a variation that allows you to complete at least 7 reps within the 20 second windows 

# MODFICATIONS 
## ODD OBJECT ROWS 
* Strict Pull-ups 
* Banded Strict Pull-ups 
* Ring Rows 
* Barbell Bent Over Rows 

## PUSH-UPS 
* Elevate Hands to Box or Bench 
* Knee Push-ups 

## RANGE OF MOTION 
* As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards 
* **Rows:** Object touches the chest at the top, elbows completely locked at the bottom 
* **Sit-ups:** Back flat on ground in the bottom, shoulders forward of the hips at the top 
* **Push-ups:** Chest to floor and elbows locked out at the top 
* **Air Squat:** Hips below parallel at the bottom and body in a straight line at the top 


# TIPS 
* Be conservative and consistent on the push-ups - as things start to get real in rounds 3 or 4 
* Pick a rep number for the first two rounds that you feel confident repeating for rounds 3-8
* Be more aggressive on the air squat and sit-ups and rows 
* Don’t necessarily pick a number - just move quickly for the whole 20 seconds as these stations are easier to get reps on than the push-ups

0 Comments

Wednesday April 15, 2020

4/15/2020

0 Comments

 
7 Minute AMRAP (as many reps as possible)

6 Jumping Lunges  
5 Air Squats  
4 Broad Jumps
16 Push-up Plank Thread the needle 

​### THE GOAL
* Complete as many rounds and reps as possible in seven minutes

### THINGS TO FOCUS ON 
* This is going to be a quick one, so move with intensity!
* Keep your chest up and swing your arms to jump as high as you can while changing legs during the jumping lunges
* Keep your heels planted firmly on the ground during your air squats
* Just like jumping lunges, swing your arms to drive your body forwards as far as possible on the broad jumps
* Keep your ribs tucked in to keep your core tight and in-line while in the plank position

Leave your reps and any comments about the workout below.
0 Comments
Proudly powered by Weebly
  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire