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Road Warriors Cycle 2, Wk1, Day 2 Whiteboard Explanation 4.30.20
Warm Up
3 Rounds:
5 Bottom-to-Bottom squats + 5 Jump Squats
5e Side Plank Rotations
:20 Hollow Rocks/Hold
:20 Down Dog Calf March
Running Prep
100m Jog (½ block)
Line drills: Toe/Heel Walk, Inside/Outside Foot, Bunny Hops, High Knees, Butt Kickers
Workout
8 Rounds:
5 Burpees
100m Sprint
- Rest 2 minutes between intervals. High intensity but aim for consistent splits.
- Sub 10 Tuck Jumps if desired.
Cooldown
400m Jog
Standing Figure 4 Stretch, Standing Quad Stretch, Standing Calf Stretch
Post work to comments.
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Mobility
Wrist Extension PAILs & RAILs
Shoulder Flexion
5 each Shoulder CARs (increasing intensity each rep)
Shoulder Flexion PAILs & RAILs
See video!
Warm Up
2 each direction Scap CARS
6 Quadruped Scap Push-Ups
2 each direction Scap CARs
6 Plank Scap Push-Ups
2 each direction Scap CARs
6 Box Handstand Shrugs
2 each direction Scap CARs
6 Wall Handstand Shrugs
Handstand Work
Option 1:
8-10 Handstand Floaters (1 rep is every time you kick up and attempt the Floater)
Option 2:
5 x :20 Box Piked Handstand Hold
Progressions include: higher elevation–>1 leg up–> wall-facing/non-wall-facing OR increasing the time under tension.
Handstand Walking Work
Option 1:
4×10 Alternating Plank Walk
Option 2:
4 x 10-20 Alternating Bear Crawl Position
Option 3:
4 x 5-10 steps right + left Box/Chair Walking
Strength Work
A1) 4 x 4-6 Elevator Handstand Push-Ups
A2) 4 x :30-1:00 Single-Arm Overhead Holds or Single-Arm Box Pike Hold
A3) 4 x 3 breathes each side Flexion and Extension in Half Kneeling
Brittnastics Conditioning
4 Rounds:
20 Alternating Shoulder Taps (Box Pike position)
:20-:30 Single-Arm Tall Plank Hold, right
5 Inchworm to Push-Up Plus
:20-:30 Single-Arm Tall Plank Hold, left
20 Alternating Shoulder Taps (Box Pike position)
Rest :60 between rounds.
Post work to comments.
Lucas doing his Lunges at home
A Note from Michelle B.
Michelle B. recently send an email to CrossFit Kids director Coach Lynsey, and we just had to share:
I wanted to say thank you for the kids classes you’ve been offering. Lucas and Isobel both really enjoy them and are so funny when they do them together. Lucas is pretty competitive but Isobel is not really. So, that’s a funny dynamic.
Lucas has been exceptionally inspired and thinks he might like to be a CrossFit coach someday. 
He even wrote a workout that he asked me to share with you…
4 Rounds of:
10 Goblet Squats
:30 Plank
10 Alternating Z Press
10 Push-Ups
I appreciated the Z Press addition since I didn’t even know what that was until 2 years ago LOL!
Anyway, all of this to say thank you and be well.
Michelle
Radio Interview with Coach Keith
Coach Keith will appear on The Barbershop with Dr. Christopher Salute tonight at 11pm to discuss mental and physical health. You can tune into the livestream HERE.
Question of the Day
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How to Manage Cabin Fever Outside
Kids in China Wear Really Wide Hats to Practice Social Distancing NY Daily News