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SELF ISOLATION….SOCIAL DISTANCING?
READY FOR SOME AT-HOME CROSSFIT WORKOUTS?

We have you covered!

We are very proud of our members who have chosen to do so under the current circumstances of the #C-19 pandemic. To ensure that our members remain fighting fit we have launched a new Online Training Programme starting March 23.

These workouts are designed to be performed at home or outside of the gym and is intended to keep our members invested in their health and fitness while they are not able to attend the gym.

➡️ Little to no equipment required
➡️ Body weighted movements
➡️ Regular check ins with a Coach
➡️ Movement library and videos provided

Take a look at what to expect from our workouts below

AT HOME 001
Warm-up

3 rounds:

Shoulder and chest stretch
10 Scap Press Ups
10 Shoulder taps

then

2 Rounds:

30 Calf walk outs
30 High knees
10 Air squats

Movement

in 10mins complete the following

3 x 5 Seated broad jumps

– Between sets:

5-10-5 drill

– Rest as needed

Movement Notes
Seated broad jump demo – https://youtu.be/qGdebp7ceHk
5 -10 – 5 Drill demo – https://youtu.be/VJF5ZEiwU4Y
1: Metcon (AMRAP – Reps)
12 min AMRAP
2-4-6-8-10-12-14 etc
Walking lunges
– 20m bear crawl after each set.
Buy-in: 1000m Run

Rest for 3 mins
2: Metcon (Time)

2 rounds for time:

30 Sit-ups
30 Push-ups
50 Plate hops

Scales:
Sit ups – Weighted sit-ups
Push-ups – Pike HSPU
Plate hops – DU/SU
Metcon Notes

Today’s workout is 2 parts – 12 min AMRAP and 2 Rounds For Time. Set a clock up for 25 mins.

0:00 – 12:00       Part 1
15:00 – 25:00     Part 2

Part 1 – Set up a 10m area for Bear crawls: 10m forward and 10m back. Walking lunges in the same area. Rest for 3 mins at the 12:00 mark.

Part 2 – Complete the work as fast as possible. Avoid going to failure on push-ups. Upscale plate hops to skipping.

Cool Down
Calf stretches, tricep stretches, glute stretches
___________________
Included
Warm Up
Strength or a skill
Workout
Cool Down.If you are interested please contact Jazz: jazz@crossfitnefarious.co.nz and we will get you started.
Stay strong Team. We got this