Home Workouts – Monostructural

Easy peasy today. We are going to old school aerobic work.

Spend at least 30 minutes doing some monostructural work. Run (or run & walk combination). Bike. Swim if you are up for it. Steady state cardio is the name of the game.

Also, a reminder: if you would like some technical coaching, please tag us on the interwebs (IG – @whitebeltcrossfit; facebook – @WhitebeltCrossFit) and use the hashtag #coachme.

Home Workouts – Gymnastics

Today’s movement comes from GymnasticsBodies. Strict strength, long levers, amazing athletes…that what GB is all about.

3 Supersets:

3 Supersets:

3 Supersets:

Additional challenge = 15,000 steps! Tag us with a photo!

Home Workouts – Squats, Running, Push Press

The structure for today will feel like a normal CrossFit class.

Strength + WOD

5X5 Squats (Tempo)

  • Back squat, Front squat, Goblet squat

*Adjust the squats depending on equipment and amount of weight. The weight will likely be relatively light. The recommendation is to use a 3-5 second descent. The tempo will challenge the squat rather than the load.

4-6 Rounds

  • 400m run
  • 12 Push Presses

*The PP can be with a barbell, single arm with a DB or KB, odd object, etc.

✅ Point of performance (squats AND push press) is to pay attention to your foot position. Goal is to stay balanced between ball of the foot and the heel with the arch engaged the entire time. ✅

Home Workouts – HSPU, GS, DU


  • Minute 1 – 4 Handstand Pushups
  • Minute 2 – 10 Goblet Squats
  • Minute 3 – 20 Double Unders

You will have built-in rest during this workout. You will also accumulate a lot of volume. Be aware of your positions.

Also, your lower extremities will be working overtime. Take care of those soft tissues post workout. Smash your calves, shins, and feet!

Home Workouts – Sprints

  • 10-12 hill sprints
    • You will be sprinting for 8-10 seconds
    • Run up the hill and WALK down
      • Your walk is your rest period and it can be as LONG as you want. Rest as needed!!!

Your warmup today should be at least 20 minutes. For a short, intense workout your warmup should be long. Ease into the session and increase intensity until you are hot, sweaty, and ready to sprint at 100% effort. Then….GET AFTER IT.

Home Workouts – Burpees


  • Burpees (complete as many burpees as possible in 7 minutes)
    • Pay particular attention to the angle of your forearm in the bottom position. Is it vertical or is there an angle? It matters.

Also, stay on top of the strength pieces as much as you can. Even if it is light, you can use tempo or pauses to challenge yourself.

Home Workouts

8-10 Rounds:

  1. Move the Mountain (odd object)
  2. 10 Lunges
  3. Move the Mountain
  4. 5 Pushups

Daily Challenge:

Accumulate 10 minutes in the bottom of the squat. You can execute this however you choose.

10 minutes at a time

10, 1 minute sets

2, 5 minute sets

Any way you choose…but spend some time in the end range of the squat. Don’t worry about your back, it can round. No biggie. Also…pics or it didn’t happen! #10minutesquattest

Home Workouts

A little something different today. Rather than a traditional CrossFit WOD, let’s expand our horizons. Plus, a little daily challenge for added points.

4 X 3:00 rounds of shadow boxing. Daily challenge = 15,000 steps.

Fit to Fight Republic has you covered. See the video below for guidance!