#MAKOWODSGREATAGAIN4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
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prep the body
FOLLOW THE GUIDED WARM-UP200m Run
10 Straight Leg Sit-Ups
7 Plank Toe Touches
couch to crossfit
couch to crossfit10-12 mins of Steady Movement:
20 Jumping Jacks
10 Alt. Lunges in Place (Use Assistance)
20 Shoulder Taps on Chair or Floor
BODYWEIGHTA1) SL RDL – Unweighted 4 x 12-15/Side [Demo – 0:34s]
A2) Side Plank 4 x 20/Side [Demo – 0:48s] B) 4 Rounds For Time:
20 Jumping Jacks [Demo – 1:03]
20 Jumping Lunges [Demo – 1:10]
20 Shoulder Taps in the Plank [Demo – 1:10]
LIMITEDA1) SL DB/KB RDL 4 x 10-12/Side [Demo – 0:46s]
A2) Side Plank 4 x 20/Side [Demo – 1:05] B) 3 Rounds For Time:
45 DU’s [Demo – 1:19]
30 DB/KB Goblet Thruster [Demo – 1:32]
20 Sumo DL High Pulls w/ KB/DB [Demo – 1:46]
HOME GYMA1) Clean Grip RDL 4 x 8-10 (Tough Weight) [Demo – 0:52s]
A2) Side Plank 4 x 20/Side [Demo – 1:17] B) 3 Rounds For Time:
45 DU’s [Demo – 1:32]
21 Thrusters 75-95/55-65 [Demo – 1:50]
15 Pull-Ups [Demo – 2:10]
COOL DOWNKnee Over Toe Low Lizard (1min/side) [Demo – 0:01s]
Hands and knees Lat Stretch (:30/side) [Demo – 0:17s]
Standing Forward Fold (1min) [Demo – 035s]
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
8 Ways to Cultivate Health Integrity
By: Mark Sisson
How do we cultivate health integrity? Let me offer some thoughts – some wholly practical and a couple a little unorthodox. I hope you’ll add your own additions to the list.1) Make an excuse board.
Put it all out there – every last whine, reason and justification you use for not living healthily. Make columns for eating crap, chronically skipping exercise (everyone legitimately needs rest days), going to bed late, drinking too much, stressing yourself sick, etc. Every time you use one of those excuses, give yourself a gold star next to it. At the end of the week/month, see how much you’ve excelled at cheating yourself. Harsh, yes, but effective. READ MORE
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