NEVER AN EXPERT
Book your IntroGood day folks!
We had loaded movements yesterday so we are going to focus mostly on body weight movements today.
3 Rounds:
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).
First, apologies for the absence the last few days. There have been some pretty horrific circumstances and we finally are back to some “normalcy.”
Hero WOD today. You know it, you love it. DT
5 Rounds:
Happy day good people! We have a longer alternating EMOM today. Let’s cap the week off the right way!!!
AEMOM30
Scales/Substitutions
Daily Challenge – 15 total minutes of soft tissue work
*Suggestion is to work on the Lats and/or the Quads
Good day fam! We are going to work on some Kettlebell skills today.
Skill/Strength:
Kettlebell Windmills (any variation)
Metcon:
6-8 Rounds
*Focal points:
“The swing is a hinge, not a squat.”
Pavel, StrongFirst
Finisher:
3X8 Single Leg Glute Bridges per side
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.
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!
The structure for today will feel like a normal CrossFit class.
Strength + WOD
5X5 Squats (Tempo)
*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
*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. ✅
AEMOM30
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!
A change of pace today!
When was the last time you climbed a tree? Lifted a small boulder? Walked across a creek by balancing on a log?
That is the type of awesome training the MovNat does. Give it a go.
Daily challenge = 8-10 minutes climbing a tree
MovNat Youtube
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.
