Important At Home Announcements
Updated Friday April 17 @ 6:00pm
1) CrossFit Open - 3 Week Long Series
- SUBMIT YOUR SCORES ONLINE!
-"Vickery CrossFit"is our Affiliate Name
2) Stream Schedule and Workout Blog
-Check Daily for Updates
3) Questions or Suggestions? PLEASE text me and lets chat. 469-734-3343
MONDAY
10am Coaching/Wod Stream
1:00pm Live OTG: Evan Mayse - Financial Planning During a Crisis
Warm Up
3 Rounds
20 Alt Cossack Squats
15/side SL Hip Bridge
12/side Calf Raises @31x1
Workout
3 Sets @31x1
A1) 10/side Split Squat (this is like a BSS but on flat ground)
r60s
A2) 12 Goblet Squats w/ Sqaut band
R60s
+
*If you did not do the Open week 2 go ahead and do it here. Add on the pushups or skip them after.
B) 2 Sets, Rest 2min btwn Sets
30s Max Pushups
30s Rest
30s Half Up Pushups
30s Rest
30s Wide Grip Pushups
30s Rest
30s Staggered Pushups
30s Rest
30sTempo Pushups @30x0
TUESDAY
10am Coaching/Wod Stream
Warm Up
9min Amrap
10 Passthroughs
3 Inch Worm to Pushup
10 Down to Up Dogs
Workout
12min Amrap
1min Shuttle Run
12 Strict Press
+
10min Amrap
20 Suit Cases
10/Side Plank Taps
20 Alt Knee To Opposite Elbow Mountain Climbers
+
3 Rounds
10 Burpees
20 Star Jumps
WEDNESDAY
10am Coaching/Wod Stream
1:00pm Live Skill Session: The Snatch w/ Zach
Warm Up
Accum 1min Crab Walk Hold
30 Prisoner Superman Hold to Handcuffs
30 Back Widows*
Accum 1min Crab Walk Hold
Workout
A) 4 Sets @31x1
Lawnmower Pulls
Rest None between arms and 60sec after sets
+
B) 5 Sets @ 31x1
10 Laying Lat Towel Pulldowns
+
C) 4 Sets @ 40x1
10-20 Deadlifts
+
D) Accum 10min in a Raised Hip Bridge Hold*
*Raised would be like back on a bench in the gym.
THURSDAY
10am Coaching/Wod Stream
Warm Up
2min/side Pigeon Stretch
60s of Down Dog
60sec/side Leg Swings
60sec of Skipping
Workout
Emom x 40min
Min 1: 25 Double Unders
Min 2: 8-10 Burpees
Min 3: 7/7 Deficit Reverse Lunge
Min 4: 50sec Plank
FRIDAY
10am Coaching/Wod Stream
1:00pm Live OTG: Tim Desmarais - Discussing Recovery Methods
Warm Up
1 Mile Run
or
2100m Row/Ski
or
10min on AB
Workout
70 Walking Plank*
60 Dips
50 Single Arm Curls
40 Body weight Skull Crushers*
30 Double Arm Curls (plate/db/bar/kb)
SATURDAY
10am Coaching/Wod Stream
Warm Up
3 Rounds 10 Elbow to Instep 10 Pass Throughs 10 Goblet Squats 10 Jumping Air Squats
Workout
Stay at Home Open Workout Week 3
TREY VS JEFF
LIVE ON TWITCH AT 10AM
Week 3 Workout Details -Link Below
SUNDAY
10am Coaching/Wod Stream
LIVE Gym Town Hall
1:00pm Live Stream with Zach to discuss state of the gym and next steps
THIS IS IMPORTANT
(Approx who knows...)