• Coach Fergs

5.12.20 At-home Workout

The rest of the week we're going to give you a peak behind the curtains into what we do.. how we deliver fitness differently than the globo gyms and encourage you to finally take that step into a place that can actually help you achieve your goals, cause we do a LOT of things differently than the globo gyms (like coaching and goal-setting) and even differently than other CrossFit gyms.


The workout format below is how we've been delivering our workouts to our members online during the shutdown. There are several versions of the workout to choose from cause not everyone is at the same fitness level. This is just ONE of the ways CrossFit is different, cause each workout can be scaled to meet your current fitness ability! In other words, YOU DON'T HAVE TO BE IN SHAPE TO DO CROSSFIT!!!


We've got a great group of people that wanted to continue supporting the gym and we wanted to continue supporting their fitness so we started videoing our daily "Whiteboard Briefs" and we also videoed movement demos to provide some coaching since we can't do it in-person. We know the REAL value for most people is in the group classes but we also know many people like to workout at home with their own equipment.. so we filmed workouts that can be done with items laying around the house and if you have actual exercise equipment, you can step it up.


If you're looking to step into a CrossFit gym, we'd love to talk with you to find out how we can help! Simply book a FREE No Sweat Intro HERE and I'll call you!


We are only 6 DAYS away from being able to open up the inside of our gym and our outside groups are slowly growing back to normal! Come be a part of something that will change your life... if you let it!

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Overview

Today it's an 18 min EMOM, alternating between 3 different movements. Consistency in movement quality & finish time is the primary goal. Each set should take no longer than 40 sec to complete each time. As you get deeper into the workout, all the movements will get more difficult -- Thrusters will be the most uncomfortable.


Keep your movement smooth on these and don't rush it. Even when you are feeling fresh early on, take your time. All movements (including Thrusters) should remain unbroken through the entire workout.


Russian twists should be done steady and straight through. This should get "burny" as you go, but push through!

Whatever distance you run for the first round is how far you will have to go for all the following rounds -- be conservative (but don't fake it). Keep the breathing up as you move and take deep, slow breaths during any rest period.


Whiteboard Brief


Warm-up:

🔥 1:30 Olympic Wall Squat Then, 6 minutes of steady, controlled movement of:

🔥 16 Walking Lunges 🔥 10 Shoulder Taps 🔥 30 sec Jog


White: 12-18 min EMOM

Alternate between movements ea minute.

💪 8 Backpack Back Squats (wear the pack)

💪 16 Russian Twists

💪 100m Shuttle Run (20 sec out, 20 sec back)

Yellow: 18 min EMOM

Alternate between movements ea minute.

💪 10 Backpack Back Squats (wear the pack)

💪 20 Russian Twists

💪 100m Shuttle Run (20 sec out, 20 sec back)


Orange: 18 min EMOM

Alternate between movements ea minute.

💪 10 Backpack Thrusters 💪 30 Russian Twists

💪 100m Shuttle Run (20 sec out, 20 sec back)

Blue: 18 min EMOM

Alternate between movements ea minute.

💪 12 Backpack Thrusters

💪 30 Russian Twists

💪 100m Shuttle Run (20 sec out, 20 sec back)

Purple: 18 min EMOM

Alternate between movements ea minute.

💪 12 Backpack Thrusters

💪 40 Russian Twists

💪 100m Shuttle Run (20 sec out, 20 sec back)


Brown: 18 min EMOM

Alternate between movements ea minute.

💪 15 Backpack Thrusters

💪 40 Russian Twists

💪 100m Shuttle Run (20 sec out, 20 sec back)

Accessory Work: Stretching/Mobility

Mobility is one of the easiest things to do to improve your fitness, but it's hard to get started. It can be uncomfortable, but worse, it can be boring.

Have a podcast, TV or calming music on to keep your mind occupied. Take deep slow breaths to help relax deeper into the positions and allow muscles to open up. Be passive with all these stretches -- don't push.

👍 2:00 Couch Stretch ea/s 👍 2:00 Classic Tricep & Lat Stretch ea/s 👍 2:00-3:00 Cobra Stretch

Coach Fergs~

Alvin CrossFit

1110 E Highway 6

Alvin, TX 77511-2570

281.940.9859

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