COVID-19 home workout


COVID-19 home workout

Boise CrossFit – CrossFit

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Metcon (6 Rounds for time)

Run 1000m at a moderate pace

Rest 3:00

400m at a fast pace

Rest 3:00

700m at a moderate pace

Rest 3:00

300m at a fast pace

Rest 3:00

600m at a moderate pace

Rest 3:00

200m at a fast pace
Just enter your run section times. Don’t over run the moderate paces but hit the fast paces hard.


Warm-up (No Measure)

Hinshaw Warmup

200 walk

200-400m easy jog


Leg swings (10 right leg front to back, left, right side, left side)

Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

Knee dives into wall to stretch achilles.


Side high knee karaoke drill (10yards on each side)

Alternating forward walkover drill: high knee angled out and lift up & over imaginary hurdle (10 yards)

Walking knee to chest

Walking foot pull up to chest (figure 4)


(1x round at 10 yards w/ 10 yard walk between efforts)

Marching opposite hand to toe touches

Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, will other pivots up to 90deg from ground)

Walking lunges with pelvic tilt (hip flexor stretch)

Walking lunges with torso twist towards side of extended knee

Jump rope hops with forward lean

High knees

Butt kicks

Straight legs (prime time)

Fast stutter steps with quick arms

Crouching side step shuffle (20 yards)

Side step jumping jacks with arms moving overhead (20 yards)


1x 10 yards

Heal walk (toes up)

Tip Toe walk

Toes In walk (point toes towards each other with heals slightly elevated)

Toes Out walk (point toes out with heals slightly elevated)

Ankle In walk (inside of shoe)

Ankle Out walk (outside of shoe)


with full recovery between efforts

Stride outs are short repeats that are usually between 80-100m in distance.. They are done at progressively faster speeds with full recovery. Again, strides prior to a workout are used to gradually ramp to the intensity of the workout. They are also used to reinforce good biomechanics and the recruitment of fast twitch muscle fibers. Low intensity workouts can skip stride outs.

1 x 80m at 75-80% perceived exertion stride out

1 x 80m at 80-85% perceived exertion stride out

1 x 80m at 85-90% perceived exertion stride out

1 x 80m at 90-95%


Spend 10 minutes working on free standing handstand. Goal is to accumulate 2 minutes without moving your hands. Use the wall or your quarantine spotter as necessary