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Friday 24APR20

April 24, 2020Uncategorized

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

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