Workout of the Week 3/24/19
It's the freaking weekend!! I hope you all have had a great week! The CrossFit Open is in its final weekend and to commemorate I designed this Workout of the Week to just get you moving after the pain.
It's not as intense as the open workout but it could be a good active recovery option for your sore muscles. Just keep moving.
For this workout all you will need is someplace to run and a little space to move.
Movements
First off is running. I would mark off 100 m and run there and back. That will get you your 200 m. If you have access to a track that is always easier but I understand not everyone does. I have it marked off by power line poles on my street.
Sit-ups are next in line. The sit-ups are pretty easy. Start lying down and sit up so that your shoulders go past our hip crease. I recommend having you legs in the butterfly position to help fully activate your abs.
The third movement is push-ups. For push-ups start in the plank position and go down so that your chest touches the ground and push all the way back to the plank position. Keep your back straight and try not to worm your way back up.
Lastly are the squats. I wouldbreak these up as needed. Start with your feet shoulder width apart. Squat downuntil your hips are below your knees, keeping the weight back on your heels andyour chest up. Then come back up to the standing position.
Workout of the Week
20 Minute AMRAP
- 200 m Run
- 21 Sit-ups
- 15 Push-ups
- 9 Squats
Scaling options are to walk instead of run. Push-ups can be done on the knees or at an angle to a counter or bench. Squats can be scaled by squatting down to a chair or box.
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Thanks for all the support!