Today’s schedule
7a: Zoom CrossFit– Brianna
9a: Zoom CrossFit– Brianna
12n: Zoom CrossFit– Brianna
5:30p: Zoom CrossFit– Michael
Workout of the Day (WOD)
A. Tempo Curls
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
Rest 2 minutes between sets
B. E3MOM 18 (6 Rounds)
50 Double Unders
4 Devil’s Press (50’s/35’s)
8 Reverse Burpees
Bodyweight
A. Tempo Seated Towel Row
3 sets of 8 reps 5012
5 second negative, 0 seconds at the bottom, 1 second up, 2 second hold at the top
B. E3MOM 18 (6 Rounds)
50 Double Unders
8 Burpees
8 Reverse Burpees
Post fastest and slowest time for the EMOM. Ex: 1:58, 2:25 Rx.
And coming Saturday…
A. Floor Press
3 sets max reps
Rest 3 minutes between sets
Dumbbell weight (50’s/35’s)
B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 1-Arm Dumbbell Hang Clean and Jerk (50/35)
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)
Bodyweight
A. Tempo Push Ups
3 sets max reps at tempo 2121
Rest 3 minutes between sets
B. 10 Rounds [16min cap]
20 High Knees (R+L=1)
10 Hand Release Push Ups
10 Glute Bridges
10 Elbow Plank Hip Floor Taps (R+L=1)
Post time for WOD. Ex: 14:12 Rx
Saturday Schedule
10a: Zoom CrossFit– Michael
11a: Zoom Yoga– Priscila Baptista
And coming Sunday…
A. 2 Rounds [10min cap]
18 Weighted Straight Leg Sit Ups (50/35)
15 Dumbbell Squat Clean (50’s/35’s)
12 Dips
B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 10-15 Bent Over Row (50’s/35’s)
Min 3: 20-35 Air Squats
Bodyweight
A. 2 Rounds [10min cap]
18 Straight Leg Sit Ups
30 Squat Jumps
12 Dips
B. EMOM 15
Min 1: 30 sec Handstand Hold
Min 2: 8-12 Chair Pull Ups
Min 3: 20-35 Air Squats
Post time for WOD Ex: 5:20 Rx
Sunday Schedule
10a: Zoom CrossFit– Damon
11a: Zoom Yoga– Priscila Baptista
