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  • RoadieFit

200511

Garage (RX)

For Time

40-30-20-10 Reps of

Kettlebell Swings (American)

Goblet Squats

Alternating Kettlebell Snatches


Minimal

For Time

40-30-20-10 Reps of

Backpack Swings

Backpack Front Squats

Backpack Thrusters


It's Monday you sexy motivated Mamas and Papas! We hope you're as excited as we are to crack into this week's pain offering!


As of this week some of us have gyms available and some don't. Either way, we have our members covered. If you don't have a gym to go to let's just keep doing what we do. Get it in anywhere!


If you do have a gym to go to (and trespassing doesn't count) and need some workouts we have Daily Gym Workouts available to all of our members. In the Wodify app just change the title from RoadieFit to CrossFit and you have another whole world of fitness available to you.


One more reason to get on over and sign up today! Every single scientist ever, agrees that all good fitness programs start on Monday. 😉


Let's get into today's workout.


At 3...2...1...Go you will perform 40 Swings followed by 40 Squats then followed by 40 Snatches/Thrusters. After that, you will perform 30 of each movement. then 20, then 10, then high five someone.


The weight should be moderate or moderately heavy. Too heavy and you'll have to take a lot of breaks. Too light of weight and this will take 5 minutes.


We say it a lot but that's our job, be very very careful with the lower back. These movements can put a lot of pressure on your back if you don't follow the technique basics. Above (Like always) there are demo videos to tell you how to get this done safely and if you feel your back tightening up stop and lighten up the weight, simplify the movement, or take a minute and stretch. There's a lot to do this week. We can't have you down for the count from a Monday workout!


And we're here if you need anything.


Have fun. Stay safe.


Lets get it!!!







347-762-3437

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