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

Plate warmup*

* 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…)


Scaling Options:

Plate weight -> 15/5 -> as needed (elite – 45/25) if no plate, use DB or KB or weighted object


Cool Down:

Samson Stretch hold – 2X30 sec per side

Video courtesy of Paridiso CrossFit


Butterfly stretch – 2 Min

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