Remember we are closed this week
Here is an at home workout.
Check the Train Harder CrossFit Members Facebook page for details.

Here is an at home workout

Warm Up  

3 Rounds 
30 sec assault bike (no bike, do a 30 second run sprint)
5 Push Ups 
5 Double Dumbbell Strict Press (if not dbs use a barbell, if no barbell do 15 push ups instead of 5)

Wod
800m Run (or 4 minute run)
20 Double DB shoulder to overhead (50’s/35’s) OR Barbell shoulder to overhead or 35 push ups
600m run (or 3 minute run)
15 Double DB shoulder to overhead (50’s/35’s). Or barbell shoulder to overhead or 30 push ups
400m run (or 2 minutes run)
10 Double DB shoulder to overhead (50’s/35’s). or barbell shoulder to overhead or 25 push ups
200m run (or 1 minutes run)
5 Double DB shoulder to overhead (50’s/35’s). or barbell shoulder to overhead or 20 push ups.

Stimulus is moderate, steady intensity across this entire workout. 

There is no endurance or CrossFit class tomorrow. I don’t want people to show up just have to go home because of rain. See you at CrossFit Monday morning.
If it’s not raining try this at home
8x400m sprints with 2:00 rest between
Or run 5k
Weightlifting coaches will be reaching out to weightlifters in the morning about the schedule.

Friday 3/17

REMEMBER NO EVENING CLASSES TONIGHT!

Warm Up

3 Rounds
6 Cal Ski
6 Push Ups
8 DB STOH

:15 WOD
6 Rounds For Time
20 Ab Mat Sit Ups
8 Devils Press 50/35
10 Cal Ski

**if you havent done 120 sit ups in a while scale that number to 10-15

Time Cap: 20 Minutes
Devils Press: Decrease weight before reps. Devils Press should be done in 2-3 sets max.

:45 Bent Over Lateral Raises

4 X 10

While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back.

Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands.

 Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Standing Alternating DB Shoulder Press

4X10

From a standing position, raise a dumbbell in each hand to the shoulders.

Press overhead to full lockout.

Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead.

Thursday 3/16

Warm Up

2 Rounds

100 M Run

5 Cat/Cows

3 A Frame Toe Touches

10 Air Squats

:10 Strength

3×12 Front Squats

Based on ~60%  of 1RM. Bar will come from the ground.

:30 AMRAP 20 Minutes

Teams of 2

100 Foot Sandbag Carry 100/75 (50 feet down and back)

100 Foot Yoke Carry

100 Foot Sandbag Carry

6 Sandbag Cleans

Athletes will carry their sandbag 100 feet to the Yoke. Athletes will drop the sandbag and proceed to carry their yoke 100 feet (down and back to sandbag). Picking up their sandbags athletes will carry them another 100 feet to the starting line. Completing 6 Sandbag Cleans over the shoulder to complete one round.

Extra

4 sets

6 Russian Swings (Heavy)
8 Alternating Double DB Step Back Lunges (Front Rack)
Good mornings with a KB

Warm Up

3 Rounds

8 Cal Row

10 Plate ground to overhead

10 Good Mornings

:15 WOD
2 sets 27-21-15 (21-16-12 for women)
Calorie Row
DBall Slams

Rest 3:00 between sets.- (the female reps apply only to the calories)

:40 OHHHH My Hammies!
Post WOD Accessory
KB RDLS (Try these with a single or two KB)
4×12

> Set up with feet hip width apart.

Shoulders retract back and down.

Knees bent slightly.

Hinge from the hip and maintain tension in the hamstrings.

Engage your lats! **Think** about squeezing a newspaper under your arms.

*Focusing on the posterior chain each rep. Squeeze belly button to spine.*

Single Leg Calf Raise

4 x 15-20 (each side)

While standing, elevate foot so that you can pass below parallel to the floor with your heel.

Drive through the big toe at extension.