At-Home Workout #19
2 rounds of:
- 20 jumping jacks
- 15 KB/DB deadlift
- 10 sit ups
- 5 rolling sit ups
Then complete 10 reps of:
- Spiderman lunge
- Runner’s stretch
- Each movement in today’s workout, unweighted
Workout of the Day – Lower Body Strength Day
Complete 3 rounds of 1 minute on, 1 minute off, for max controlled reps:
- Reverse lunge
- Good mornings
- Lateral squat
- Two-handed cleans
- Split squats
- In lieu of a cash out we have a special Coaches’ Challenge today. Every hour on the hour, from 8am – 7pm (12 rounds), perform 25 air squats. Set a timer, text your friends, whatever you need to hold yourself accountable!
- Half kneel quad stretch – 30 seconds each side
- Happy baby pose – 1 minute
WOD Notes: Click here for a video explanation of today’s workout, and here for a more detailed explanation of the KB/DB clean. Today is a lower body strength day. You’ll work hard for a minute, then rest for a minute, for a total of 30 minutes. Post to comments: Weight used, modifications, and a smiley face or the word “complete.” No need to track reps, just word hard and make it look pretty.
Schedule Notes: We have 2 virtual classes tomorrow – 6:00am & 6:00pm. We hope you can join us! Please reserve your spot in Wellness Living, then join class using the Zoom link on our blog. The classes will open up with 25 squats for the Coaches’ Challenge. Even if you can’t stay for the entire class, feel free log into Zoom for a few minutes to do the squats with your long lost ICA friends.
FUCS Challenge Notes: We’re 2 weeks into the challenge… right about the time we all *thought* we’d be returning to the gym. No such luck. #FUCS #WorstAprilFoolsJokeEver. We’re grateful for each one of you who has posted your results to the blog – even if you’re not officially doing the FUCS challenge. It’s undeniable evidence that our ICA spirit, camaraderie, and determination is alive and well! So here’s our challenge for you: Sometime this week, get at least 1 non-ICA member (a friend, family member, coworker, etc) to do an ICA workout and post it to the blog. Have them note your name in their comment. CrossFit is for everyone, and with these at-home workouts, CrossFit is more accessible than ever. Let’s share our passion with others who might benefit from the amazing community of support that ICA has to offer!