4.20.2020

By
November 6, 2020

Support your local box final week! If you haven't signed up and wanted to donate... You can still do so until Friday!
You know how we usually do a Friday Night Lights for the Open? For this final workout I want to invite everyone to a "Monday Night Lights"! Tomorrow night at 7 PM. If you can make it work, let's make it a virtual party! Even if you would rather work out at your regular time, jump on and cheer on those doing it at 7 PM!

At-home Zoom Schedule:
5:30 AM – Workout of the Day
7 AM – Workout of the Day
8 AM – Bootcamp
9:30 AM – Workout of the Day
5:30 PM – Workout of the Day
7 PM – Monday Night Lights!
Workout of the Day code: https://zoom.us/j/912010371Password: cftp
Bootcamp zoom code: https://zoom.us/j/8406164952Password: 020214

Workout of the Day
For time:
• 50 double dumbbell deadlifts
• 50 AbMat sit-ups
• 50 box step-ups
• 50 single-arm dumbbell thrusters

♂ 50-lb. DBs, 24-in. box

Time cap: 20 minutes
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf

Barbell Version
For Time:
50 Deadlifts 95/65
50 Sit-ups
50 Box Step-ups
50 Thrusters 75/55

Time cap: 20 Minutes

No Equipment Version
For Time:
50 Odd-Object Deadlifts
50 Sit-ups
50 Box Step-ups (No where to step? Reverse Lunges)
50 Odd-Object Thrusters

Time Cap: 20 Minutes

Cashout Options:
Option A
Accumulate:
3 Minute Wall Sit
and
3 Minute Plank
Each time you switch or shift, complete 5 burpees


Option B
Run until 30 minute mark on the clock. Record total distance

Bootcamp/Burn
Time Cap: 25 Minutes
For Time:
200 Weighted Step-ups
EMOM
Starting at 0:00
6 alt. Jumping Lunges
6 Russian KB Swings

Continue Reading

pushpress gym management software for boutique gyms and fitness studios