Friday 24APR20
CrossFit East River – COVID-FIT
MINDSET
“Patience is not the virtue. Discipline is.”
Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.
Patience is a subset of a deeper practice. That of discipline.
Warm-up
1: Metcon (No Measure)
WARMUP
1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats
3 Rounds:
3 Push-ups
6 Odd Object Rows
9 Air Squats
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Cindvee”
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
“Cindvee”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
STIMULUS
DESCRIPTION
“Cindvee” is a twist on a popular benchmark workout
For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
You can use a weight vest or a back pack loaded with weight
You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM
2: Metcon (AMRAP – Rounds and Reps)
“Cindvee”
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
“Cindvee”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
STIMULUS
DESCRIPTION
“Cindvee” is a twist on a popular benchmark workout
For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
You can use a weight vest or a back pack loaded with weight
You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM
Finisher
3: Metcon (No Measure)
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
STIMULUS
DESCRIPTION
We’re working shoulder stamina in today’s Body Armor
Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
When the bell is on the shoulders, the palm will be rotated to face the body
As you press the bell overhead, you’ll rotate the hand to a neutral position
Focus on keeping the chest upright and torso static throughout the movement
Choose a weight that ideally allows for 10+ reps each set
Rest as needed between arms and sets
3: Metcon (No Measure)
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
STIMULUS
DESCRIPTION
We’re working shoulder stamina in today’s Body Armor
Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
When the bell is on the shoulders, the palm will be rotated to face the body
As you press the bell overhead, you’ll rotate the hand to a neutral position
Focus on keeping the chest upright and torso static throughout the movement
Choose a weight that ideally allows for 10+ reps each set
Rest as needed between arms and sets