Tabata hang power clean
Tabata handstand hold
Tabata hang power clean
Tabata hollow rock
*Tabata is 8 intervals of 20 seconds of work, 10 seconds of rest. This workout is a total of 32 intervals.
Notes: The handstand can be done face-in to a wall or with a piked hip and feet on a raised surface. Bent knee hollow hold or rock can be used during the hollow rocks.
Rest Day
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Read about the Support Your Local Box Fundraiser, hosted by CrossFit to help affiliates in need during mandated closures.
For total reps:
1 minute double-unders
4 minutes Turkish get-ups (alternating arms)
1 minute double-unders
3 minutes Turkish get-ups
1 minute double-unders
2 minutes Turkish get-ups
Notes: Double-under practice or single-unders can be used as a modification for double-unders. If you do not have a jump rope, perform quick, alternations foot taps on a plate or step.
The Turkish get-up begins prone (lying flat) and moves to standing. Switch arms in the prone position. If your weight is too heavy, try using an object that is light, but demands stability and balance, such as a large ball.
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16-minute AMRAP:
10 thrusters
8 pull-ups or dumbbell rows
50 plate up-downs
Notes: The dumbbell row is hinged at the hip, back flat, knees soft and chest pointed at the ground. The plate up-downs are small steps with both feet momentarily on top of the plate, followed by both feet momentarily on the ground.
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Zoom Class Reminder: We have three Zoom class offerings during the week, as well as a Kids class on Thursday, April 2. Click the time you’d like to join below for access to the Zoom link. For the Kids class, contact Coach Laurie for the password.
6:30 a.m. class
10 a.m. CrossFit Kids class
12 p.m. class
5 p.m. class
20-minute AMRAP:
8 inverted burpees
21 air squats
12 burpees
Notes: Inverted burpee is a rollback to candlestick shape, followed by a jump to handstand from two feet or a kick-up to handstand.
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Coach Laurie will be leading a CrossFit Kids Zoom class at 10 a.m. on Thursday, April 2. Parents are welcome to join in, too! For this first class, your child will need a pillow. A rug is the best surface to work on, but not a must. Email laurie@crossfitsantacruz.com for the password or with questions.
14-minute AMRAP:
30 double-unders
20 deadlifts
10 thrusters
10 squat cleans
10 ring dips
Notes: Sub 50 singles for doubles if needed. If you do not have a jump rope, double-tap hands to sides of thighs on stationary jumps.
If your dumbbells are on the heavy side, use one for the thrusters and cleans, but use both for the deadlifts. Single dumbbell cleans will be 5 reps on each side.
Sub chair or bench dips for ring dips.
Select movements you can do unbroken for the specified reps in Round 1.
Every 4 minutes for 20 minutes:
50 plate foot taps
30 deadlifts (2 dumbbells)
30 sit-ups
Rest
*Plate foot taps are quick alternating hops where one foot is down and the other foot taps the top of the plate. Rapidly switch feet between reps.
*Cap the foot taps at 1 minute
*Cap Round 1 at 2:45
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We’re offering Zoom classes at 6:30 a.m., 12 p.m. and 5 p.m. every day during the shelter-in-place. Hope to see you there, but if you can’t make it, we’ve got all our workout demos available on the CrossFit Santa Cruz YouTube page. Below are the links for each class.
6:30 a.m. Zoom class
12 p.m. Zoom class
5 p.m. Zoom class
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Reminder: Members will receive a box as a thank you for the continued support! Email laurie@crossfitsantacruz.com with your choice of height (24, 20 or 12 in.) and delivery address. Deliveries will start on April 1. More details can be found in your email or email Laurie with any questions. We’ll start incorporating the boxes into our online programming and classes for at-home workouts.
Rest Day
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Watch “Chronic Disease: Key to COVID-19 Deaths” from CrossFit.com
In a version of a talk he has delivered during grand rounds at medical schools around the country, CrossFit Founder Greg Glassman divides various common causes of death into five categories: chronic, microbic, genetic, kinetic, or toxic.
