01APR2020 – MAKOWODs
#MAKOWODSGREATAGAIN
Limited Equipment - for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym - for those with access to most equipment.
prep the body
FOLLOW THE GUIDED WARM-UP
200m Run
2 Rounds:
10 Bird dogs
20 Superman Swimmies
10 Jumping Jacks
couch to crossfit
couch to crossfit
10 MIN. MOVE STEADY
5 No Push-Up Burpees to an Elevated Surface
5 Chair Dips - Elevated
10 Step Overs
MOVEMENT DEMOS WITHIN VIDEO:
Couch to CrossFit - 2:25
BODYWEIGHT
BODYWEIGHT
A) 10 MIN. EMOM:
Odd: 15-20 Glute Bridges
Even: 12 Dead Bugs (Straight Leg if able)
B) 9 MIN. AMRAP:
6-9-12-15-18...
No Push-Up Burpees
Chair Dips
*10 Hop Overs Each Round
MOVEMENT DEMOS WITHIN VIDEO:
Glute Bridges - 0:55s
Dead Bugs - 1:19
No Push-Up Burpees - 1:42
Chair Dips - 1:58
LIMITED
A) 10 MIN. EMOM:
Odd: 15-20 Glute Bridges
Even: 12 Dead Bugs (straight leg if able)
B) 9 MIN. AMRAP:
6-9-12-15-18...
KB/DB Deadlift
Chair Dips
*30 Double Unders Each Round
*What if you only have 1 DB/KB?
KB DL would still work, and use the single DB for the DL, hold one end, you could use a Medball here and it would still get spicy
MOVEMENT DEMOS WITHIN VIDEO
KB Deadlift - 1:01
Chair Dips - 1:13
Double Unders - 1:30
HOME GYM
A) 10 MIN. EMOM:
Odd - 8-10 BB Good Mornings
Even - :20s Pike-Ups
B) 9 MIN. AMRAP:
6-9-12-15-18...
Deadlift 225-245/155-175
Ring Dips / Box Dips
*30 Double Unders Each Round
MOVEMENT DEMOS WITHIN VIDEO:
BB Good Morning - 1:04
Pike-Ups - 1:27
Deadlift - 1:51
Dips - 2:13
Double Unders - 2:51
cool down
COOL DOWN
Seated Hamstring Stretch (1 min/side)
Twisted Cross (1min/side)
Cobra (1min)
MOVEMENT DEMOS WITHIN VIDEO:
Seated Hamstring Stretch - 0:01s
Twisted Cross - 0:21s
Cobra - 0:39s
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
EAT
Incorporating Healthy Fats
By: Brandon Massie
Tips:
Try - Nuts or seeds in a salad, avocado, coconut oil, or even adding butter to coffee
Avoid - all products containing trans or partially hydrogenated oil:
- Buttery spreads and sprays (Smart Balance®, Promise®)
- Oils: canola, cottonseed, corn, soybean, safflower, and sunflower
- High Polyunsaturated Oils: margarine, and vegetable shortening