CrossFit Martha's Vineyard

*Zoom class today at 4:30pm!!*

Join Zoom Meeting
https://us04web.zoom.us/j/76965924983

Meeting ID: 769 6592 4983

Our WODs have been “out of the box” in more ways than just one, but you all have been so inspiring with your commitment to fitness! We’re all eager to get back together and back into the box, and we will once it’s safe to do so and once we’ve been given the “all clear.” In the meantime, we’ll continue our community virtually and I look forward to you all kicking some more butt in May!

Now, if you’re struggling to motivate during these times, shoot me a message and I’ll help you figure out a routine with the equipment you have. Or if you’re struggling with the wods or certain movements, reach out! I’m here for you and I want to lift you up, keep you strong, active and healthy throughout these challenging days.

WOD:

Option 1:

A. Dumbbell Turkish Get-up with 3 Push Jerks (video on group FB page)

1 – 2 – 3 – 4 – 5

*rest as needed between sets*

*complete 1 rep on each side, rest, then 2 reps on each side…finish with 5 reps on each side*

*the movement is essentially a turkish get-up with 3 Push Jerks at the top before returning back to floor*

*MODIFY to 3 sets of Max DB Bench Press (or Floor Press*video*) If you have a barbell, try to build to a challenging 3 rep Push Jerk*

B.  15 min AMRAP

40 DU’s/60 SU’s

20 Single Arm DB Hang Clean & Jerks (total)(video)

40 DU’s/60 SU’s

20/15 Calorie Row (15 Burpees/1:00 Bike/20 Russian Swings)

Option 2:

A. 5 Sets

Max Push-Upa

*rest 1:30-2:00 between sets*

B. 15 min AMRAP

20 High knees

20 Burpees

:40 HS Hold (:40 OH Plate Hold)(great progression video here)