Home Workouts – Running, DB Burpees, DU

Good day folks!

We had loaded movements yesterday so we are going to focus mostly on body weight movements today.

3 Rounds:

  • 400m run
  • 15 DB Burpees
  • 50 DU

Point of performance today – Keep your lower back flat when standing up in the burpee. If your back is rounded, it might be an indication of hip flexion ROM issues. Pay attention to your lower back today…ESPECIALLY once you are fatigued (let’s me be frank – running, burpees, and DU…I am ALREADY fatigued).

Home Workouts – Pullups, Burpees, Front Squats

Happy day good people! We have a longer alternating EMOM today. Let’s cap the week off the right way!!!


  • Min 1 – 4 Strict Pullups
  • Min 2 – 10 Burpees
  • Min 3 – 8 Front Squats


  • Pullups – 8 Total Rows (any variation) (4 per side)
    • Band, DB, KB, BB
    • Controlled movement – DON’T GO FAST!
  • Front Squats –
    • If using a KB or DB, 4 per side

Daily Challenge – 15 total minutes of soft tissue work

*Suggestion is to work on the Lats and/or the Quads

Home Workouts – Windmills, KBS, Pushups

Good day fam! We are going to work on some Kettlebell skills today.


Kettlebell Windmills (any variation)

  1. 4X3 per side


6-8 Rounds

  1. 8 Hand Release Pushups
  2. 12 Russian Kettlebell Swings

*Focal points:

  1. Windmills – Keep KB stacked on top of the shoulder that is overhead
  2. Pushups – Shoulders, hips, and knees rise as one unit
  3. KBS – Maintain hinge rather than squatting the swing

“The swing is a hinge, not a squat.”

Pavel, StrongFirst


3X8 Single Leg Glute Bridges per side

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.