NapTown @ Home 4/11/20

@ Home Open Workout 2

Rx’ed:

  • For Time:
  • 100 Double Unders
  • 21 Burpees
  • 75 Double Unders
  • 15 Burpees
  • 50 Double Unders
  • 9 Burpees

Scaled:

  • For Time:
  • 50 Jumping Jacks
  • 15 Burpees
  • 35Jumping Jacks
  • 12 Burpees
  • 20 Jumping Jacks
  • 9 Burpees

Your workout today comes from the CrossFit Games team for week 2 of the at home open! It is a descending ladder for time of double unders or jumping jacks paired with burpees. The goal is to finish as fast as possible! If you have access to a jump rope but double unders are not in your skill set, then you can perform singles instead of jumping jacks as your modification. This workout has a 15:00 time cap meaning you want to scale to a level that allows you to finish all of the work in under 15:00.

The scaled workout above is the easiest option for scaling but you could also perform single unders instead of double unders and/or perform no push up burpees rather than going all the way to the ground.

Do not be afraid to find a middle ground between the two versions as you need to!
Go as fast as possible for a greater challenge!

Class Descriptions:

Fitness classes last around 45-50min! Classes are categorized as weighted vs. bodyweight.  You are welcome to join any class, whether you have equipment or not, but the coach will be leading the class based on the description listed. If the class is listed as bodyweight, then the coach will lead a warm-up and workout using no equipment. Weighted classes will be lead with the intention that all participants have a weight but you are able to modify to a bodyweight version on your own as needed (or vice versa). 

Specialty classes last 30 minutes and focus on a specific skill. Core class will be focusing on movements that help you to create a stronger midline. The mobility class will help you to get stretched out and fix your body after long periods of sitting. Buns and guns is an accessory driven class where we will focus on more isometric and targeted work to develop one muscle group at a time rather than using your whole body. Karate will be led by Richie and focusing on teaching some basics of karate. 

You can view the most up to date schedule and sign into class through Pike13!

All 4PM Public Fitness classes can be accessed here!

All 2:30PM Public Kids classes can be accessed here!

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