COVID-19 Home workout
Boise CrossFit – CrossFit
I will be at the gym from
4-6pm for anyone looking to pick up or trade out for something different.
Warm-up (No Measure)
Retest from 3/24/2020
Almond Flour (8 Rounds for reps)
8 rounds
2 minutes max reps alternating legs, weighted step-ups
1 minute rest
Find something to use as weight. If you have borrowed any gear, great, I would use one kettlebell in the front rack or one dumbbell on the shoulder. If you need to be creative maybe a sack of flour (almond flour Hap), or a lazy pet. If you bike, carry it on your shoukder, use a log or a chainsaw? (I want to see that picture), or a backpack with something to load it up a little, just be smart and safe.
For the step ups, a box is great but short of that, use a tree stump or a log, a sturdy cooler (thx yeti), a step at your house, anything between 12-24″ for most of you. Lighter go higher, heavier loads use a shorter step.
Warm-up
Warm-up (No Measure)
4 rounds of
Air squat
Right leg backwards lunge
Air squat
Left leg backwards lunge
5 bear box
5 rounds of
Air squat
Right leg backwards lunge
Air squat
Left leg backwards lunge
5 bear box
6 rounds of
Air squat
Right leg backwards lunge
Air squat
Left leg backwards lunge
5 bear box
Practice your alternating rhythm without weight for today’s workout. Especially if it’s an odd object you’re stepping on. 10+ steps done correctly. Don’t count the mess ups. Practice another 10 with your chosen weights for today.
SLIPS
Warm-up (No Measure)
Cool down:
Stretch for 10 minutes