5.14.20 At-home Workout

We are only 4 DAYS away from being able to open up the inside of our gym.. I'm glad we've had some good weather to workout outside. The breeze is nice.. and so are all the honks by passers-by :-)

Continuing our theme this week, we're sharing the more detailed version of our at-home workouts to demonstrate how we've continued to serve our members so they can stay engaged while they were stuck at home!

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 our gym is different from every other gym you've been to, 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!!!


If you're looking to try something that will actually help you reach your goals, 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!


Overview Today we have 2, fast, descending ladders, with rests in between. Move with some purpose on the Bodybuilders and Burpees. Not a sprint, but don't slack here.

Move directly to squats and go smooth and steady, with perfect form on each rep. Keep the breathing high, purposely breathe more than you feel you need. Remember, slow is SMOOTH, smooth is FAST!!


Each round drops in reps so keep the pace high and push to the end. Your rest should equal 1/2 the time you worked.


Example: If the first set takes 6:00, you would rest 3:00 before starting the second portion.

Whiteboard Brief


Warm-up: Alternate Minutes for 2 Rounds

🔥 30 sec Couch Stretch ea/s

🔥 40 sec Air squats @ 2020 tempo (Take 2s to squat down, 0s hold in the hole, 2s to stand up, 0s between reps)

🔥 60 sec Child's Pose

🔥 40 sec Bodybuilders


White: 15-12-9

💪 Bodybuilders

💪 Air Squats

⛱ Rest 1/2 the work time, then perform 12-9-6

💪 Bodybuilders

💪 Air Squats


Yellow: 21-15-9

💪 Bodybuilders

💪 Air Squats

⛱ Rest 1/2 the work time, then perform 15-12-9

💪 Bodybuilders

💪 Goblet Squats


Orange: 21-15-9

💪 Bodybuilders

💪 Air Squats x 2 (42-30-18)

⛱ Rest 1/2 the work time, then perform 15-12-9

💪 Burpees

💪 Goblet Squats x 2 (30-24-18)


Blue through Brown: 21-15-9

💪 Bodybuilders

💪 Air Squats x 2 (42-30-18)

⛱ Rest 1/2 the work time, then perform 15-12-9

💪 Burpees

💪 Goblet Squats x 2 (30-24-18)

Accessory Work: Single Arm Pressing & Stability

Much like yesterday with the Turkish Get-ups, the primary goal here is to work on shoulder Stability.

Keep weight light enough to maintain a solid position overhead on the Holds. Expect a burn towards the end of the pressing set going into the Waiters Holds -- but don't burn out on the press.

Leave enough in the tank for the holds and remember to stack the bones: shoulder down and back, elbow above shoulder, wrist above elbow, weight above wrist.


In 10 minutes, Accumulate High Quality Sets

👍 10-15 Single-arm Press R

👍 20 sec Waiters Hold R

👍 10-15 Single-arm Press L

👍 20 sec Waiters Hold L

Coach Fergs~

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Alvin CrossFit

1110 E Highway 6

Alvin, TX 77511-2570

281.940.9859

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