Search
  • Zach Morman

4/13/2020 - 4/19/2020

Updated: Apr 17

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

- WORKOUT WEEK 3 CLICK HERE


2) Stream Schedule and Workout Blog

-Check Daily for Updates

STREAM SCHEDULE HERE

WORKOUT BLOG HERE


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

www.twitch.tv/vickeryathletics


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

www.twitch.tv/vickeryathletics


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

www.twitch.tv/vickeryathletics


Warm Up

Accum 1min Crab Walk Hold

30 Prisoner Superman Hold to Handcuffs

30 Back Widows*

*https://www.youtube.com/watch?v=fqoQYFfGtUk

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

www.twitch.tv/vickeryathletics


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

www.twitch.tv/vickeryathletics


Warm Up

1 Mile Run

or

2100m Row/Ski

or

10min on AB


Workout

70 Walking Plank*

*https://www.youtube.com/watch?v=YlbcX8jxZR0

60 Dips

50 Single Arm Curls

40 Body weight Skull Crushers*

*https://www.youtube.com/watch?v=toGzo1GAJ1A

30 Double Arm Curls (plate/db/bar/kb)

SATURDAY

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


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

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf



SUNDAY

10am Coaching/Wod Stream

www.twitch.tv/vickeryathletics


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...)


1,047 views
  • White Facebook Icon
  • White Instagram Icon

© 2020 Vickery Athletics | Terms & Conditions