Tuesday TRACK DAY 03NOV2020
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.
Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.
Metcon
1: Metcon (Time)
TRACK WOD:
2 rounds for time of:
Run 1 mile
100 sit-ups
This workout meets at the East River Park Track 🏃♂️.
https://www.crossfit.com/200816
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: CrossFit Warm – Up
15-30: G-EMOM
35-45: G-WOD
1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:
Supermans for back extensions
Ring Rows if needed for pull-ups
HR Pushups if needed for Dips
Gymnastics
2: Gymnastics EMOM 2 (No Measure)
12m EMOM
A) 10 Strict Ring Dips
B) 5xTripod to Headstand
C) 45s hold in air squat
B) pike or straddle to head stand. Slow and controlled pike to floor for negative
C) try to squat with feet progressively closer together each round. Heels down.
3: Metcon (Time)
For time:
30 Box Jumps 30/24
15 Inverted Burpees
20 Box Jumps
10 Inverted Burpees
10 Box Jumps
5 Inverted Burpees
https://www.youtube.com/watch?v=M6_nkTKhaFY&ab_channel=CrossFit%C2%AE