July 30- June 6th

Happy 4th of July on Friday!
Make sure on the back squat you always maintain lumbar curve and keep your abs extremely tight! If you need help you tube "crossfit teaching the back squat" or something along those lines. Since I am not there to help you it is important that your learn as much as you can before you jump into a movement.
Here is a link to some basic Back Squat tips- back squat tips
Here is a link to some basic Lunge variations Lunge Variations


1.
Warm Up
(same)

Back Squat 3x8 (please go decently heavy)
Side Plank 3x45 seconds (when both sides
+
3 rounds for time (comment time)
100 M Sprint
10 Burpees

2.
Warm Up

1 Mile Run for time (try to beat last weeks time)
+
Stretch hamstrings and quads take about 15 minutes stretching

3.
Warm Up

Flutter Kicks 4x20
Pull Ups 4x5 (assisted is okay but make them tough)
Barbell Lunge 4x10
+
FOR TIME (comment time)
100 Jump Ropes
50 Sit Ups
80 Jump Ropes
40 SIt Ups
60 Jump Ropes
30 Sit Ups
40 Jump Ropes
20 Sit Ups
20 Jump Ropes
10 Sit Ups
10 JUmp Ropes

4.
Warm Up

Be active today &
Stretch for a good 20 minutes.

June 23-29th

Let me know if you don't have access to a gym, or to free weights. If at any time you are confused text me. I will post 4 workouts a week. I do expect all of you to complete them. They will be listed 1, 2, 3, 4. Sometimes there will be "pitchers" workouts these will be listed as P1, P2, P3, P4.

1.
warm up-
jog 400 meters
25 air squats
30 second arm circles
10 push ups
10 sit ups
100 jump ropes
60 second samson stretch

workout-
Rest as needed in-between sets. Time yourself each run making sure you dont get slower.

2x 200 Meter run @80%

2x 400 Meter run @80%

1x 800 Meter run @80%

3x 45 second plank hold
rest 15 seconds in between

When completed- comment "#1 Complete" and any other comments you want to share.

2.
warm up-
(same as workout 1)

workout-
Run 1 Mile for time @90-100%.

Stretch-

When completed- comment the time it took you to complete the workout.

3.
warm up-
(same as 1)

workout-
(jump rope required if you need one get one like this Speed Rope)

At your own pace complete the following (if you want a challenge do it for time)-
100 jump ropes
25 sit ups
100 jump ropes
25 sit ups
100 jump ropes
25 sit ups

Stretch-

comment complete and time if wanted

4.
warm up-
(same as 1)

workout-
Jog/ Run for 20-45 minutes

comment complete when done.