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.
Mike!
“Holy Cannoli”
AMRAP 20
1 Round of DT (155/105)
3 Rounds of Cindy
1 Round DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
1 Round Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
“Holy Cannoli: Limited Equipment Edition”
AMRAP 20
1 Round Dumbbell DT (1 or 2 Dumbbells)
3 Rounds of Cindy
1 Round DB DT = 12 DB Deadlifts, 9 DB Hang Power Cleans, 6 DB Push Jerks
1 Round Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats
(If no pull-up bar, substitute 5 Kettlebell or Dumbbell swings for Pull Ups)
“Holy Cannoli: Body Weight Edition”
AMRAP 20
10 Push Ups
20 V-Ups or Tuck Crunches or Sit Ups
30 Alternating Lunges
WOD Guidance-
Steady effort for your 20 minute workout.
If you’re using a barbell or dumbbells, choose a weight you could do all 12/9/6 reps unbroken. Break up as necessary to save grip.
Push ups get broken up into manageable sets early and often to avoid going to failure.
Be mindful of total volume and modify where necessary.
General Warm Up (for all WOD versions)-
1:00 Jog (back and forth or in place)
1:00 Alternating Spiderman and Reach (2 second pause in reach)
:30 Good Mornings
:30 Air Squats
1:00 Jumping Jacks
1:00 Alternating Samson
:30 Twisted Cross (each side)
:30 Arm Swings/ Circles
Complete the following sections of the warm up as necessary-
Body Weight WOD Warm Up Progression-
5 Inchworm to Knee Push Up
5 Sit Ups
8 Alternating Step Ups or High Knee Steps
5 Box/Knee Push Ups
5 Tuck Crunches
8 Alternating Forward Lunges
5 Floor Push Ups
5 V-Ups
8 Alternating Reverse Lunges
Cindy Warm Up-
5 Scap Pull Ups
3-5 Strict Pull Ups
5 Kip Swings
5 Kipping/Butterfly Pull Ups
5 Box/Knee Push Ups
5 Floor/ Workout style Push Ups
10 Air Squats
Barbell/Dumbbell Warm Up-
5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Strict Press, 5 Good Mornings, 5 Back Squats, 5 Push Press
Workout Weight-
Warm up to weight with 2-3 sets (building toward workout weight) of 6 Deadlifts, 5 Hang Power Cleans, 4 Push Jerks
WOD MODS-
Alternate DT rep schemes: 10/8/6, 9/6/3
Alternate Cindy rep schemes: 4/8/12, 3/6/9
Can’t Deadlift?
Try 9 Hang Power Cleans, 9 Front Squats, 6 Push Jerks
Can’t Push Jerk?
Try 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats
Only have 1 dumbbell for DT?
Try your deadlifts like THIS
Then complete your hang power cleans and push jerks with one arm. Switch arm next round.
Push-ups to the floor too challenging?
Click HERE for a reminder how to modify your push ups.
A table, chair, or step will work!
No pull up bar?
Perform 5 kettlebell or dumbbell swings.
Can’t Squat?
Try Glute Bridges or :30 Wall Sit
HAVE ANY OTHER QUESTIONS?
EMAIL COACH CASEY OR COACH JAMES!
casey@crossfittilt.com / james@crossfittilt.com