ELITE30
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Warm up
3 sets
20 seconds High Knees
10 seconds rest
20 seconds Jumping Jacks
10 seconds rest
Then
2 sets
5 - Inchworm + push-up
10 - worlds greatest stretch
15 - Air squats -
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METCON
For time:
10-9-8-7-6-5-4-3-2-1
Burpees
20-18-16–14-12-10-8-6-4-2
Dips
30-27-24-21-18-15-12-9-6-3
Weighted twist
Monday: ELITE30
Warm up:
—————
- 2 Sets -
1:00 of Cardio
10 - Mountain climbers (double count)
10 - Push-ups
10 - Alt. lunges
•
METCON:
—————
4RFT:
Run 400m with weight
21 - Dips
15 - Box jumps
9 - Shoulder taps
ELITE30 | Bodyweight
Warm up:
—————
3 sets -
:20 Jumping Jacks
:10 Rest
:20 Mountain climbers
:10 Rest
Then
15 - Dynamic toe touches
10 - Frankenstein kicks
:30 Arm circles forward
:30 Arm circles backwards
10 - Air squats
•
METCON: “ Tabata”
—————
8 rounds:
:20 on Inchworm
:10 Rest
⬇️
8 rounds:
:20 on Burpee broad jumps
:10 Rest
⬇️
8 rounds:
:20 on Shoulder taps
:10 Rest
⬇️
8 rounds:
:20 on Deep lateral lunges
:10 Rest
ELITE30 | Bodyweight: Monday 3/23
Warm up:
—————
- 1 Set -
2:00 Cardio
15 - Air squats
10 - Lateral lunges
15 - Push-ups
15 - Sit-ups
10 - Burpees
•
METCON:
—————
FT:
15-12-9-12-15
Burpees
Step ups
Hand release push-ups
Step ups
•
Accessory: Optional
—————
Core work:
- 2 sets -
:30 Plank
:30 Side plank (R)
:30 Side plank (L)
:30 Plank
Rest 1:00
Hey guys! My name is Tim Kellinger, I am the owner of CrossFit 301 Elite. I am also a resident of Collegiate Acres!
I will be posting at home workouts that are either body weight or require dumbbells (which you can access at the gym located in the clubhouse)
I have been providing our members with workouts and instructional videos daily on our private page during this mandatory shutdown.
Below is a video from last week that requires no equipment! If you have any questions please comment below!
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ELITE 30 | Bodyweight
Warm up:
—————
- 2 Sets -
30 - Jumping Jacks
10 - Arms Down + Up
10 - Arms In + Out
5 - Inchworm + Push-up
METCON:
—————
Every 1:00 until 150 Sit-ups completed:
10 - Push-ups
Max sit-ups in remaining time
*Continue 10 - Push-ups at the top of every minute until you complete 150 sit-ups
*If needed you can decrease the reps for push-ups and sit-ups or add an extra minute per a round.
*Full coaches breakdown in video below