A word concerning COVID precautions at CROSSFIT RESERVE:
We plan to stay open, until there is a reason we should close.
Our biggest concern is the health and safety of our members. Concerning our current national situation, we are taking extra precautions to minimize the risk to our members. Our coaching staff has received instructions in conjunction with the current CDC recommendations in order to make certain that there is as little risk as possible for the members.
We will be asking for your help in the following ways:
–If you have symptoms of respiratory illness, please use your best judgment in deciding to work out at the gym that day. Options to work out at home with minimal equipment will be posted
— Please wash hands before workouts
— Wipe down your equipment after workouts
While there have been no reports of viral infection associated with our gym and we feel the risk is relatively small, these universal precautions allow us to continue to enjoy the CROSSFIT we love.
GROUP PREP
2 min Cardio
2 min Cardio- different machine
Line Drills:
High Knees
Butt Kickers
Toy Soldiers
Cradle Stretch
5 Air Squat
10 Samson Lunge
5 Narrow Stance Squat (feet together if possible)
30 Sec Prying Goblet Squat
STRENGTH
• Take up to 30 minutes to establish a 1 Rep Max Back Squat
or
3 sets of 5 Back Squat at 70-80%
WOD
Complete the following for time:
• 500m Row
• 400m Run
*Workouts are short during 1 rep max testing. This is a fast as possible effort, but don’t empty the tank on the the first movement. You should be able to sprint the end of the second. Start in waves to make sure you get to run, or sub in a 1 Mile bike in place of it.
MOBILITY:
Couch Stretch
Banded Lying Hamstring Stretch (3 positions)
OPTIONAL POST WOD
“Durante Core”
5 Rounds for time
10 Hollow Rocks
10 V-UPS
10 Tuck-ups
10 sec Hollow Hold
1 min rest
**At home workout**
“Spice Girl”
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
*Change Hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
“Spice Girl” (No Equipment Version)
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
CrossFit Reserve 