3 Rounds For Time of:
20 Lateral Skater Jumps
200m Run or 1min
20 Sumo Deadlifts with Loaded Back Pack
200m Run
20 Sumo-Goblet Squats with Loaded Back Pack
200m Run
EMOM for 9min, alt between:
30sec Tall Plank Drag with Towel/furniture movers
30sec Hollow Hold
30sec Superman Hold
Cool Down:
1min Scorpion, ea side
1min Supine Leg Cross Over, ea side
1min Child’s Pose
5 Inch Worms to Down Dog 5sec hold
30sec Deadbug
30sec Jack Knife Sit-Ups
2x
10 Push Ups
10 Squats
10 Lunges
Workout:
Three rounds of:
Air Squat
Jack Knife Sit-Ups
Handstand Push-Ups
Tall Plank Lateral Walk 30sec ea direction
Reverse Lunges
Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.
2x
Spiderman Stretch 1m/side
10 Groiners, ea side
30sec Mountain Climbers
30sec Hollow Hold
30sec single leg glute bridge, ea leg
Workout:
EMOM for 15min alt between:
40sec side plank, rt
40sec Push Up with shoulder taps
40sec side plank, lft
40sec Boat Sit-Ups
40sec Super-Man Hold
*20sec Rest between exercises
In this most challenging time, we are writing to inform you that Resolution CrossFit will be temporarily closing until March 31, 2020, according to the Orange County Health Care Agency Ordinance. We have witnessed extraordinary strength in our community, the outreach and support we have received in this last week has been humbling, to say the least.
Please check your emails for more details and specific online coaching tailored to you!
Warm Up:
3x
10 shoulder rolls
10 leg swings
10 up downs (burpee w/o push-up)
400 meter/2min run
Workout:
EMOM for 25min, alt between:
1min Mountain Climbers
1min Wall Sit
1min Glute Bridges 1 1/4
1min Alt Leg RDL
1min Plank Hold
Cool Down:
1 min forward fold
1 min hamstring floss, ea side
1 min puppy dog
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep
AMRAP in 10min of:
10 Pistols, alt legs
10 Sumo Deadlift, 205#/135#
50 Double-Unders
Intermediate
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep
AMRAP in 10min of:
10 Assisted Pistols, alt legs
10 Sumo Deadlift, 185#/115#
35 Double-Unders
Fitness
AMRAP in 16min of:
10 Back Squats
20 Sit-Ups
200m Run
AMRAP in 10min of:
20 Air Squats
20 KB Sumo Deadlift, 70#/53#
50 Single-Unders
Resolution Burn
EMOM for 16min, alt between:
45sec Plank Hold
45sec Weighted Glute Bridges
45sec Flutter Kicks
45sec Hip Extensions
For Time, complete reps of:
50-40-30-20-10
Double-Unders
DB Push Press
Push-Ups
