At Home Workout

CrossFit Skiatook – At Home Workout

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Stretching and Mobility

Metcon (AMRAP – Rounds)

Buy In – 400 Yard Run

Then 5 rounds of

– 30 DU / 90 SU

– 15 Burpees

– 15 Box Jump or Star Jumps (google it :))

– 15 Overhead Squat / 30 air squat

– 30 ALT backwards lunges

Buy Out – 400 Yard Run

At Home Workout

CrossFit Skiatook – At Home Workout

Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

– 15 sit up

– 15 Push ups

– 15 Burpee

– 15 Jumping Jacks

– 15 V-Ups

– 15 overhead Press (with weight of your choice)

– 15 Mountain Climber

Fri 3/27/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

Coaches Choice

Metcon

Metcon (Time)

3 Rounds

30 Alt. Lunges

100m Farmers carry

15 Deadlifts 135/95. RX+ 155/105

400m Run/Row

Weightlifting

Clean and Jerk (5×2)

All 5 sets at the same weight. You can drop and reset after the first C&J. Then right into the next one.

Home Workout

CrossFit Skiatook – At Home Workout

Stretching and Mobility

Metcon (Time)

30 min Deck of Cards

(encourage your little’s or family to join you for “PE” class)

Hearts – speed skaters

Spades – Shoulder press (DB, milk jugs, dads boots, school bag, be creative and safe)

Diamonds – singles or jumping jacks X 10

Clubs – Air Squats

Aces – 10 burpees

Jokers – run outside, you pick the distance

Thur 3/26/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 push press 95/65

200m Run

10 Burpees

200m Run

10 KB Swings 53/35

200m Run

Accessory Work

Turkish Get Up (5×1)

Home Workout

CrossFit Skiatook – At Home Workout

Stretching and Mobility

Metcon (Time)

5 rounds

(45 sec of work / 15 sec rest)

– jogging in place

– sit ups or any crunches of your choice

– singles or jumping jacks

– push ups or plank

– mountain climbers

Wed 3/25/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

Coaches Choice

Metcon

Metcon (Time)

For Time

2 Rounds

25 Pull-ups

10 squat cleans 95/65 RX+ 135/95

25 T2B

10 Hang Power Clean 95/65 RX+ 135/95

25 HRPUs

Strength

Behind Head Shoulder Press (5×5)

5 X 5 @ 60% (Light)

Home Workout

CrossFit Skiatook – At Home Workout

Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

– 20 V-Ups

– 50 singles or jumping jacks

– 15 dips (Bench, chair, tub, anything that works around the house)

– 20 alt. bicep curls (DB, gal jugs, any weight around the house be creative :))

– 30 sec plank

– 30 sec rest

Tue 3/24/20

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

coaches choice

Metcon

Metcon (Time)

3 Rounds

30 Wall Ball Shots 20/14

20 cal Row RX+ cal Bike

10 Power Snatches 95/65 RX+135/95

Strength

1 power snatch + 1 Hang squat snatch (1×1)

work up in weight to find a heavy set of 1.

Home Workout

CrossFit Skiatook – At Home Workout

Stretching and Mobility

Metcon

Metcon (Time)

5 Rounds

– 60 sec in place jog or 200 yard (measure outside 1 yard per large step)

– 40 alt mountain climbers

– 20 speed skaters

– 10 overhead lunges each leg (DB or weight around the house, be creative)

– 30 sec rest

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