05/16/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 9:30 AM WITH COACH KEVIN ** MEETING ID: 263-171-6269 — SEE EMAIL FOR PASSWORD

** ZOOM STRETCH @ 10:30 AM WITH COACH KEVIN ** MEETING ID: 263-171-6269- SEE EMAIL FOR PASSWORD

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minutes

— Minute 1: Good Mornings

— Minute 2: No Push-Up Burpees

— Minute 3: Burpees

— Minute 4: Air Squats (3-Second Hold at Bottom)

— Minute 5: Inch Worm + 1x Push-Up

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: Keep track of the number of push-ups and the kind of push-ups. Your goal is to improve the push-up by perfecting the form, increasing strength and endurance. Record score in WODIFY!

9-Minute EMOM: 40s On/20s Off Every Minute on the Minute complete as many reps as possible.

— Minute 1: MAX Push Ups ((RECORD IN WODIFY))

— Minute 2: MAX Pike Push Ups

— Minute 3: MAX Tricep Dips

** REPEAT 2 MORE TIMES! **

STR: Push-ups (SEE WARM-UP)

WOD: Metcon (AMRAP – Reps)

12-Minute AMRAP: Find the MAXIMUM number of Reps for all 4-exercises.

— 3-Minutes of Weighted Thrusters (1)

— 3-Minutes of Russian Twist (Use any weight if possible)

— 3-Minutes of Weighted Sumo Deadlift High Pulls (2)

— 3-Minutes of V-Ups

If you do not have weights, subtitude the above movements with the following:

1. Air Squats

2. Burpees