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Team! This spicy workout taken from the CrossFit archives can be done just about anywhere, indoors or outside. The run presents an endurance focus and the circuit targets upper and lower body strength with a little core stinger for good measure! This is a great opportunity to take advantage of some beautiful fall weather. Enjoy! -Carla
I want to start this week off with a little inspiration. So many times I hear people say “I’m too old for CrossFit”, or “I’m afraid that I’ll get injured” or “CrossFit is for younger people”. I have also heard that this Monday morning workout series is “intense” and that there may be some intimidation surrounding these workouts that you see here every week.
If this is you, I get it. Trying any new program - especially at an older age - is indeed intimidating! Finding inspiration from those who have been in this place and watching them succeed is sometimes all we need to take that first step. Check out this video interview by Crossfit: 93-year-old Super Annie Never Says “I Can’t”. Annie Holmes started CrossFit at age 89 and she is still going strong at 93. Her amazing story is a must-listen!
Run, row, or bike: 50 seconds easy then 10 seconds difficult x 5 minutes
AMRAP 5 minutes. Perform each movement in sequence for as many rounds as you can in 5 minutes. Goal is low to moderate intensity. This is the warm up!
7 Easy push-ups (knees or toes - incline is optional)
7 Ab mat or traditional sit-ups
**See the links for the movements below for movement demonstration videos
Take 5-10 minutes to select your options for the workout. Perform each movement in sequence for 5-7 repetitions for 1-2 sets until you are confident in the movement options you have selected for the workout.
TIP! This is a high-volume workout. Manage fatigue by controlling repetition speed and strategically taking short breaks ensuring you take that break before hitting muscle failure.
Run 0.5-1.5 miles depending on what distance you can accomplish in 10-12 minutes. Alternatively, row 2000m or bike for 3 miles, again with a target finish in 10-12 minutes.
Push-ups - If you cannot do strict push-ups, follow the same mechanics but perform on an incline that allows you to do the 10 repetitions in 1-2 sets. ** Ensure that your incline bench or box is stable and will not move during the workout.
Lunges - Perform walking or alternating in place
Sit-ups - use an ab mat or towel rolled up behind your lower back or traditional sit-up with knees bent and feet anchored
If this volume of movement is not accessible to you in this time frame, reduce the run as above and cut the repetitions for the push-ups, lunges, and sit-ups in half.
On a 25-minute clock:
Run 1.5 miles (alternative: row or bike)
Then perform as many rounds as possible of the following sequence:
10 push-ups (alternative: Incline push-ups)
Your score is the number of completed rounds
This is an excellent “benchmark” workout to re-test at a later date and see if your fitness has improved
This is a high-volume workout that requires dedicated attention to recovery. This 15-minute, full-body stretch sequence will help dial down your stress response and promote muscle recovery, joint mobility, and flexibility. #dontskiptheyoga
15-minute post-workout, full-body stretch sequence