Workout Of The Day

Home away from home April 3rd

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

10am and 6pm:
https://zoom.us/j/3504265590
Meeting ID: 350 426 5590

Strength

EMOM 12

M1 – 10 Tempo DB RDL (no equipment – tempo glute bridge)

M2 – 10 Bicep Curls (no equipment – push ups)

Metcon (3 Rounds for reps)

AMRAP 3:

50ft Farmer Carry (no space = :30 FC Hold + march in place)

Max push up (Rx+ = HSPU)

Rest 1:30

AMRAP 3:

50ft FC

Max Superman hold

Rest 1:30

AMRAP 3:

50ft FC

Max Box Jumps/Step ups

Home away from home April 1st

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

10am and 6pm link:
https://zoom.us/j/3504265590
Meeting ID: 350 426 5590

View Public Whiteboard

Metcon (Time)

10-9-8-7….1 DB Hang Clean and Jerk (no equipment: use odd object)

1-2-3-4….10 Lateral Burpees over dumbbell

Complete 10 clean and jerks then 1 burpee. Then 9 and 2, 8 and 3 and so on.

https://www.youtube.com/watch?v=WyIcfozg7do <<

Aerobic capacity

EMOM 12

2 Burpees + 200m run (or 150m row or 9 cal bike)

Home away from home March 31st

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

View Public Whiteboard

Metcon (Time)

1.Strength

EMOM 10

M1 – 10 Dual DB Bent Over Rows (Band Rows / Lying I-Y-T’s)

M2 – 10 Dual DB Strict Press (Strict STOH / Push Up/ Down Dog Push up)

2.Metcon: For time

100 Dual dumbbell step overs

EMOM – 5 V Ups (*start with V ups)

Home away from home March 30th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Link for 10 am and 6 pm:
https://zoom.us/j/3504265590
Meeting ID: 350 426 5590

View Public Whiteboard

Metcon (Time)

Metcon: Chipper

100 DU/150 SU

80 Kettlebell Swings/Backpack swings

60 Alternating Pistols/Alternating Jumping Lunges

40 Hang DB Snatches (alternate every 5 reps)/Odd Object Ground to Overhead

20 SA OHS (10 e/side)/Goblet Squats

Core

2 Rounds

15 Hollow lifts

10 Side V Ups (L)

10 Side V Ups (R)

15 Superman Lifts

Home away from home March 28th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

View Public Whiteboard

Metcon (Time)

Complete with a backpack and a partner:

400m run with BP

100 Reverse lunges with BP

400m run with BP

80 Cleans to shoulder with BP

400m run with BP

60 Front squats with BP

400m run with BP

40 Thrusters with BP

400m run with BP
Run together, one person carries BP. Switch when desired.

Reps with backpack are SHARED. One person works while other rests.

If solo, complete the runs as written and cut reps of movements in half.