Warm up
5 rounds
20 shoulder taps
20 Cossack squats
20 lunges
Goat work
Workout
5 burpees
10 total one arm thrusters
20 dips off chair
10 burpees
10 total one arm thrusters
15 dips off chair
15 burpees
10 total one arm thrusters
10 dips off chair
20 burpees
10 total one arm thrusters
5 dips off chair
Thrusters should be executed using your moderate to heavier dumbbell. They should be completed unbroken.
The dips should be a challenge. Keep both legs straight and even elevate the feet if needed.
Make sure you keep your back close to the chair to insure elbow flexion to achieve full range of motion as opposed to more shoulder flexion.
If you haven’t watch the goat work video, watch it before the workout.
Mental fitness
Spend 10-15 minutes on one
Belly breathing lying on back
Meditation
Reading
Journal prompt: I feel most energized when…
The goal of our mental fitness is to address our struggles/challenges early instead of allowing them to become overwhelming. Share in the group chat what you did/struggle with and you may be surprised you aren’t alone and you may come up with some great strategies to help yourself.
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 