June 15, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Hinge Warm-Up

Followed by…

Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible)
Russian Step-Ups x 20 (10 each side)
Banded Deadlifts x 20
Russian Step-Ups x 20 (10 each side)

Followed by…

Three Sets:
3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft)
Box Jumps x 3-5 reps
Deadlifts x 3-5 reps (build in weight over the 3 sets)
Wall Balls x 3-5 reps
*Practice speedy transitions throughout
Rest 30-60 seconds

Then…

“Kelly Brown”
Five rounds for time:
440 Meter Row
10 Box Jumps (30″/24″)
10 Deadlifts (275/185 lbs)
10 Wall Ball Shots (30 lbs to 10’/20 lbs to 9′)

Kelly Brown was a friend and OG CrossFitter in San Diego. An incredible mother, physical therapist, educator and gym owner, she was a force that improved the lives of everyone around her. Kelly passed in September 2020 after fighting an incredibly courageous five-year battle with ovarian cancer. She is survived by her husband, John, and their two beautiful children. She will be sorely missed by all who had the privilege of knowing her.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Three sets of:
60 second Run/Bike/Row
20 Banded Face Pulls
30 second Side Plank Each Side
10 Alternating Cossack Squats
20 L-Seated Leg Liftovers
Rest 30 seconds

When the running clock reaches 20:00, complete the following…

Every 2 minutes, for 32 minutes (4 sets of):
Station 1 – 50 Double-Unders + 15-20 Push-Ups
Station 2 – 8-10 Bulgarian Split Squats Each Leg
Station 3 – 300 Meter Run OR 90 second Bike/Row
Station 4 – 30 second Push-Up Plank Hold + 30 Mountain Climbers + 30 Flutter Kicks

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!