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Updated: 2 hours ago

Equipment Workout

For Time:

400m Run

100 DU, 50 Walking V-Ups, 400m Run

80 DU, 40 Walking V-Ups, 400m Run

60 DU, 30 Walking V-Ups , 400m Run

40 DU, 20 Walking V-ups, 400m Run

20 DU, 10 Walking V-Ups , 400m Run

See video for walking V-up https://youtu.be/qjtlNqDaFmA


No Equipment Workout

For Time:

400m Run

100 Jumping Jacks or step ups, 50 crunches, 400m Run

80 Jumping Jacks or step ups, 40 crunches, 400m Run

60 Jumping Jacks or step ups, 30 crunches, 400m Run

40 Jumping Jacks or step ups, 20 crunches, 400m Run

20 Jumping Jacks or step ups, 10 crunches, 400m Run



Strength

4 Sets, Not for Score:

:30s Single Arm Russian Swings (left)

:30s Single Arm Overhead Hold (left)

:30s Single Arm Russian Swings (right)

:30s Single Arm Overhead Hold (right)

Rest as needed between sets.

Use a DB or KB




11 views

CrossFit Support Your Local Box WORKOUT 1 Complete as many rounds as possible in 10 minutes of: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm Rx DB's 50/35# Scaling options: odd objects such as soup cans, milk jugs, etc for the dumbbells, push ups can be done from knees, a table or the wall if you are registered do't forget to enter your score at https://games.crossfit.com/workouts/open/2021


And if you're not registered its not too late to sign up and its free! Strength Max Reps: Dumbbell Strict Press (left) Dumbbell Strict Press (right) * If you don't access to a dumbbell you can strict press for at least (5) reps, complete as a pushup test for max reps.




35 views

Workout 1

AMRAP 15:00 20 Single Arm Dumbbell Snatches 40 Jumping Squats 20 Burpees over the Dumbbell 40 Reverse Lunges


Workout 2 400M Run / Walk 10 Burpees 400M Run/ Walk 20 Push Ups 400M Run / Walk 30 Step Ups / Jumps 400M Run / Jumps


Workout 3 AMRAP in 10:00 or 20:00 5 Pull Ups / DB Rows 10 Renegade Rows 15 Goblet Squats


Workout 4 "Annie"

50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups


**sub sigles or jumping jacks for double unders




9 views

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