Corona – Day 7

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

12 Minute Cap

5 Rounds for Time

10 Push-Ups

15 Sit-Ups

20 Air Squats

Rest 1 Minute then…

Metcon (Time)

Max Effort Plank Hold

(3 Minute Cap)

Mobility Day

CrossFit Jacked – CrossFit

Metcon

Metcon (No Measure)

1. Overhead Stretch on a Wall : 2 Minute Hold

2. Shoulder to Floor: 1 Minute Each Side

3. Puppy Pose: 2 Minute Hold

4. Spiderman Hold: 3 Minutes Each Side

5. Happy Baby: 2 Minute Hold

6. Pike Stretch: 2-3 Minute Hold

7. Ankle Stretch: 1-2 Minutes Each Side

8. Squat Hold: 3 Minutes
Overhead Stretch on a Wall : 2 Minute Hold

https://www.youtube.com/watch?v=r5EAYPqCd_E&feature=youtu.be

Shoulder to Floor: 1 Minute Each Side

https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

Puppy Pose: 2 Minute Hold

https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

Spiderman Hold: 3 Minutes Each Side

https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be

Happy Baby: 2 Minute Hold

https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be

Pike Stretch: 2-3 Minute Hold

https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

Ankle Stretch: 1-2 Minutes Each Side

https://www.youtube.com/watch?v=WQ-VJN7ctjo

Squat Hold: 3 Minutes

https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be

Corona – Day 5

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

15 Minute Cap

100 Odd-Object” Ground-to-Overhead

*On the Minute: 5 Burpees Over “Odd-Object”
Ground to Overhead

https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time

No need to extend the hips fully on our burpees today

Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top

Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object

Corona – Day 4

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
STIMULUS

Using an Odd Object in this longer AMRAP workout

For line hops, let’s choose a line or set down a piece of tape to jump from side to side

Odd-Object will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

How to Create an Odd Object:

https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

Odd Oject Reverse Lunge

https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be