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Concrete Body Crossfit

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Archive: Apr 2020

4-17

4 Rounds For Quality:
20 Bulgarian Split Squats (10 each leg)
20 Air Squats
20 Lunges (Total)
20 Split Jumps (Total)
20 Odd Object Curl and Press
20 Dips
10 Divebombers

Equipment: Odd Heavy Object

 

 

https://zoom.us/j/91103423260

 

4-15

5 Rounds
Minute 1: 20 Push Ups
Minute 2: 20 Goblet Squats
Minute 3: 20 Sit Ups
Minute 4: 20 Split Jumps
Minute 5: 20 Bent Over T’s
Minute 6: 1 minute Plank

Equipment needed:

Odd heavy object

2 water bottles or soup cans or jars etc

 

 

https://zoom.us/j/93377146010

 

4-13

For Quality:
Pike Push Ups 4×8
paired with
Wallsit 4x:60

For Time:
100 Jumping Jacks
21 Burpees
75 Jumping Jacks
15 Burpees
50 Jumping Jacks
9 Burpees

Equipment needed: Wall

https://zoom.us/j/96939826939

4-10

One Leg Hip Bridge off chair 3×10 each leg
paired with
One Leg Deadlift with Odd Object 3×10 each leg

From 0:00 to 2:00
10 Push Ups
10 Jump Squats
From 2:00-4:00
12 Push Ups
12 Jump Squats
From 4:00-6:00
14 Push Ups
14 Jump Squats
From 6:00-8:00
16 Push Ups
16 Jump Squats
etc til failure

Equipment required:
Heavy odd object
Chair

https://zoom.us/j/343785798

4-8

20 Min AMRAP
5 Pike Push Ups
10 Lunges each
15 Odd Object Sit Ups
20 Jumping Jacks

https://zoom.us/j/251882247

 

4-5

10 Burpees
20 Dive Bombers
30 Sit Ups
40 Chair Dips
50 Push Ups
60 Chain Breakers
70 Bicycles
80 Hip Bridges
90 Second Plank
100 Air Squats

https://zoom.us/j/236419348?pwd=QTdLaVNwQmkxY2gxdGpFeThtSXNlQT09

Password: 001653

 

4-3

10 Rounds:
10 Jumping Jacks
10 Heavy Object Bicep Curls

10 Rounds:
10 Knee Hugs
5 Pike Push Ups

10 Rounds:
10 Reverse Lunges
10 Shoulder Taps

ZOOM: https://zoom.us/j/821583307

4-1

WITH ANY HEAVY OBJECT:
Lawnmower Row 4×10 each
paired with
Single Leg Romanian Deadlift 4×10 each

Split Squat Thruster 4×10 each
paired with
Figure 4 Reverse Crunch 4×10 each

With a water bottle/jar in each hand:
Sun Gods
Every time you drop your hands = 1 Burpee

ZOOM https://zoom.us/j/540993086