Home Workouts – 400m Repeats

A little running today!

  • 4-6 rounds
    • 400m run
    • 1 minute walk

Keep moving on your rest periods. If you stop, you will want to not run again (I may or may not be telling you what I would be thinking).

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 – 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 – 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. ✅