pic courtesy of Instagram. I know this is how we’re all feeling right now. Stay strong! We will get through this! Be Safe!
30 Jumping Jacks
10 sit ups
5 Iron cross per side
5 scorpion per side
Grab light plate or DB
* With a light plate, perform the following giant set twice: 10 Ground to Overhead, 10 Squats w/arms extended out in front, 5 OH walking lunge per leg, 10 Around the worlds
For plate Around the Worlds (vie courtesy of IRC Fitness)
4 Rounds For Time:
15 Weighted Sit Ups (25/10# plate)
30 Stationary OH lunges (25/10# plate)
45 Ground2Overhead (25/10# plate)
Videos courtesy of Train FTW. : For the weighted sit ups, get in a butterfly sit up position, with the arms extended like you were doing a bench press. From there, begin your sit up. As you come up, move the arms to an overhead position. If you do not have a plate, do this same movement with a DB, KB, or weighted object. If too difficult to do weighted, do with no weight, but still move the arms in the same position
|For Plate Ground To Overhead
Set-up: Feet in squat stance. Flat back. Plate between feet with straight arms. Weight distributed across whole foot.
Execution: Keeping shoulders over the plate and back flat, deadlift to the mid-thigh. Aggressively extend the hips and knees. Shrug upwards. Pull elbows high and outside. Punch up to lockout arms. Do not re-bend the legs.
If you do not have access to a plate, you can do these movements with a dumbbell or kettlebell, or any weighted object you have at the house (2-liter bottle, detergent bottle, 12-pack of cans, case of water, etc…)
Plate weight -> 15/5 -> as needed (elite – 45/25) if no plate, use DB or KB or weighted object
Samson Stretch hold – 2X30 sec per side
Video courtesy of Paridiso CrossFit