CrossFit via Zoom

Well, we are back at Zoom for our daily workouts. Safer right now for people to exercise at home. Yes, I’ll miss being at the gym, but ever so thankful for Matt and Alicia and their dedication to helping everyone with their daily exercise!

Who will be working out today?
Quite a group today – let’s see if I remember who all was there… Lacey, Nikki, Dana, Sonja, Rhonda, Jeff and Emily. Good size group for 5:30 Zoom 🙂

General Warm Up
2 rounds
1:30 row or bike (bike)
10 box step-ups (16″ box)
10 stiff legged deadlifts, 0:03 lowering phase (15 lb dis)
0:30/0:30 pigeon stretch

Skill and Build Up
Power Clean Progression
*with a barbell (used 10 lb dumbbell set)
3 clean deadlifts to mid-thigh
3 clean deadlift to shrug
3 muscle cleans
3 “lands” in power position
3 hang power cleans
3 power cleans

Build Up
2 rounds (10lb set and then 15lb set)
3 power cleans
3 box jump overs
0:20 row/bike hard effort

Workout (25:00)
5 Rounds for time (21:20)
10 power cleans (15 lb dumbbell set)
10 box jump overs (16″ box)
15cal/12cal row or bike (12 cal bike)
2:00 rest after each round

Cool Down
1:00/1:00 sprinter hamstring to samson stretch

Good workout. Bummer to be back on Zoom but if it keeps everyone healthy then it’s good. So appreciate the fact that Zoom helps keep us going 🙂

Have a great day everyone!

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