CrossFit.com 5/5/2020
20min AMRAP
200m Run
1:00 Plank
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 Squats
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
:30 of Pose Pulls or 30 Jumping Jacks
Specific Warm Up
Today is all about that Hinshaw! Get in a good, full Hinshaw Running Warm Up and finish my running 200m at a fairly quick pace.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
CrossFit.com 5/5/2020
20min AMRAP
200m Run
1:00 Plank
Workout Notes
This was one of my favorite workouts I did in all of 2020! It’s so simple and so effective. I was setting out to write something similar and then I figured, why not give credit where it’s due?
The format of this workout is an AMRAP. That stands for “As Many Rounds As Possible.” You will set a timer for 20min and then start with the 200m run. When you complete the run, you accumulate 1min in a plank. When you finish the plank, your round is complete and you start back on the run for the next round. Keep repeating the round until the 20min clock is over.
In this workout, we are looking to keep our runs to about 1min. Of course, they may start out at a minute (or even faster) but then as fatigue sets in (20min is a long time) they will get slower and slower. Remember that the plank time has to be accumulated, so if you break after :30, you still have to finish the remaining :30 before you can go back to the run!
Modifications for the Run
As stated above, we’re looking at a short, fast cardio effort; somewhere around 1min of moving at a speed that is fast for YOU. Even if this isn’t a run, it can be a power walk, marching in place, jumping jacks, jump rope, or any bodyweight movement that you like. If you have other cardio options available to you, the conversion would be:
500m Concept 2 Bike Erg
250m Row
15 Cal Air Bike
50-100 Double Unders (Depending on your skill level)
50 Jumping Jacks
Modifications for the Plank
The variations in the plank video should leave everyone with a version that they can handle, but what I would highly recommend is modifying down the time! 1min may not be right for you and your level, so don’t hesitate to change that to :45 or :30. Whatever works for you and YOUR bod!
Optional Accessory Work
Accumulate 10-15 reps of Negative Pull Ups OR 3 sets of 10 Bodyweight Rows with a slow descent.
Cool Down
1-2min of PVC T-Spine Stretch
1-2 min Samson Stretch on Each Leg
1-2min of Triceps Stretch on Each Arm
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