Well, I learned last night that today was going to be a snow day with no zoom! oh my, what will I do? I guess when that happens you just have to attempt the workout yourself.

GENERAL WARM-UP (~15:00)
TIPS

1:00/1:00 Foam roll glutes
1:00/1:00 Foam roll lats
1:00/1:00 Samson stretch

2 Rounds
1:30 Row (bike)
10 Walking lunge with twist
10/10 Lying dynamic hamstring stretch
10 Scap retraction push-up

 SKILL AND BUILD UP (~9:00)
TIPS

Strict Pull-up Prep (~4:00)
0:20 Bar hang
10 Hanging scap retractions
3-5 Jumping pull-up + slow lowering
3-5 Strict pull-ups
Notes Use band assistance as needed throughout the progression.

Dumbbell Box Step-up Prep (~5:00)
10 Box step-ups, low and unloaded (16″ box)
6 Box step-ups, workout height and unloaded (20″ box)
6 Box step-ups, light (16″ box with 10# dumbbells)
6 Box step-up, workout weight (16″ box with 15# dumbbells)
I decided that if I was going to try to use the 15# dumbbells that I better stick with the 16″ box so I know I could actually do it.

WORKOUT (~20:00)
TIPS

5 Rounds for max reps
1:00 Strict pull-ups
1:00 Dumbbell box step-ups, alternating (40lbs/30lbs per hand to a 24″”/20″” box)
1:00 Row calories
1:00 Rest
Notes This workout is a classic push-pull combo with a challenging row effort thrown in the mix to really jack up the heart rate. Striving for 10+ reps on the strict pull-ups will be a nice goal to shoot for. Expect the grip fatigue from the dumbbell box step-ups and the pulling on the rower to make the pull-ups more difficult due to the redundancy of the musculature being used. The dumbbell box step-up load is moderate and should potentially allow for 1:00 of continuous reps to be performed although it is acceptable to take a small break. Perform the row at a hard pace that is slightly below maximum effort knowing that there is rest to follow.

Movement Option
Strict Pull-ups
*Band-assisted strict pull-up
*Ring row Dumbbell

Box Step-up
*Use a load and/or box height that allows athletes to achieve 1:00 of consistent reps on the first round. Row

*Use a bike if rowers are not available.

Minimal Equipment Options Dumbbells Available
5 Rounds for max reps
1:00 Dumbbell bent-over row or truck row/ring row (20# dumbbells – did 24 reps each round)
1:00 Dumbbell box step-ups onto any surface or a dumbbell reverse lunge (15# dumbbells did 12-15 each round)
1:00 15m Shuttle runs (bike – moderate to hard)
1:00 Rest

COOL DOWN (~5:00)
TIPS

1:00 Foam roll upper back
1:00 Foam roll lower back

Done with the workout. I must have done ok by myself as I was dripping sweat! Not exactly the same workout as being in the gym but it was still very good.

Have a good day! Enjoy the snow 🙂

This entry was posted on February 16, 2021 at 6:46 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.