ATTENTION: GYM CLOSED FOR 2 WEEKS STARTING 3/13/20
NO CLASSES OR OPEN GYM
As the health and wellness of our members and employees continues to be our #1 priority, we are making the decision to close Waltham, Sudbury, and Southborough starting immediately.
Our goal is to reopen all three gyms on Monday, March 30.
Warm Up-
:30 Jumping Jacks
1:00 Alternating Spiderman Stretch
:20 Plank Hold
:30 Jumping Jacks
1:00 Inchworm + Calf Stretch
:20 Plank + Alternating Shoulder Taps
1:00 Alternating Samson Lunges
:30 Air Squats
:30 Slow Mountain Climbers
Sweet Like Sugar: At-Home Edition
3 Rounds
100 Mountain Climbers
50 Air Squats
25 Tuck Jumps
WOD Guidance-
Today we will learn the true power and value of a mountain climber!
At high volumes, these babies are NO JOKE.
Break these up into a few manageable sets, maybe 25/25/25/25, to get through them without burning out.
Click HERE for a mountain climber demo.
Air squats today should be smooth and steady. Don’t worry too much about how to “Break them up,” just think about working at a pace that allows you to cruise through your reps.
Click HERE for an air squat demo.
Tuck jumps do not need to be rebounding.
Knees should go up as high as you are comfortable.
Click HERE for a tuck jump demo and a friendly face 😉
WOD MODS-
Total volume as written:
Mountain Climbers: 300
Air Squats: 150
Tuck Jumps: 75
If any of these numbers look too high for total volume, try one of the following modified rep schemes:
Mountain Climbers:
75/50/ 3x :30 work :30 rest
Air Squats:
40/30/25
Tuck Jumps:
20/15/10
Can’t Squat?
Try Glute Bridges or a 1:00 Wall Sit
Can’t Jump?
Try alternating High Knee Raises or Seated Upright Tuck Crunches
HAVE ANY QUESTIONS?
EMAIL COACH CASEY!
casey@crossfittilt.com
WE GOT THIS, TILT.
Stay safe, be well, and keep being awesome.
Sweet Like SUGar: 10:52
3 Rounds:
500m Row
21 Goblet Squats
15 KB swings
@70 KB
Who else has hit a WFH (workout from home) today so far?!
Let’s get the blog bumping with people posting what they are doing at home!!
Hit the WOD as written – it all went fine until the Tuck Jumps – cue a lot of swearing, blurred vision etc 🙂 ….it was a really good workout. As people have mentioned, while disappointing to not be in the gym, this will work well until such time as it doesnt have to ! Keep the faith …I may even to get to work out more than I normally do !!!
Way to get after it today, Alan and Caroline!! Those tuck jumps are NO JOKE!!! I can just hear your symphony of swearing 😂😂
LOVE this positive outlook. Things don’t always go as planned, but to really focus on the ways we can make the best of a situation, now that’s what it’s all about.
Sweet Like SUGar: 14:29
500m row
21 Front Squat
12 Power Snatch
@ 75#
Let’s go noon squad!
Dude this workout is sick! Sweet Like SUGar: Barbell edition! Nicely done!
Thanks Casey! Yes, definitely a great barbell version of the WOD. Sucked doing it myself but end result was still the same…on the floor.
Nooooooon Squad!!!
13:29 – 500 row – 21 gob squats (55#) – 12 DB Snatch (50#) – good one
Heck yeah, Sean. Getting it done!!
Sweet like SUGar: Back-friendly Edition
3 Rounds
50 Mountain Climbers
20 Stationary Lunges (each leg; switch every 10)
15 Push Ups
8:57
23:22 – 3 Rounds – 500+m Run, 21 “Goblet Squats” (really bear hug) w/70# wreck bag, 10 snatched w/ 70# wreck bag, 10 KB swings @ 60#.
Wreck bag snatches…that sounds interesting!
They’re fun! The straps make it feel pretty natural but I need to be slower on the set up because it’s lower to the ground.
Epic mods— id love to witness 70# wreck bag Snatches!
That wreck bag will be fun to incorporate into more workouts 😈
10:33 in garage – 500M row, 21 Goblet Squats 50#, 12 DB Snatches (total alternating) 50#. Looking forward to some home WODs!
Fast! Great job Mike! 👊
14:00ish.
500m row
21 Goblet Squats
12 KBS
Shared the 35 and 40# KB with Joel.
Sharing is caring! You guys are the best!
Sweet Like Sugar At Home: 11:25
Those tuck jumps were no joke.
When they all of a sudden turn into traveling tuck jumps 😅 So tough! Nice work!
12:04 @ 35# db
500 m row, 21 goblet squats, 12 db thrusters
Yesssss nice work Ale! Cool sub with the thrusters!!
500 row, 21 goblet squats (45 lb) 12 snatches (35 lb).
10:21.
Get nice to workout in the garage – but completely a lack of motivation by myself.