Spur At Home

2020-13

Dumbbell

Warm Up: 2 Rounds

– 12 Thrusters (6 per arm)
– 12 Deadlifts
– 12 Knee Raises 

WOD: 6 Rounds For Time

– 20 Hang Power Clean (switch every 5 reps)
– 10 Weighted Straight Leg Sit Ups
– 10 Cadlestick Leg Raises

Strength: Hip Hinge Practice 

– 10 Slow Hip Hinge @ Wall
– 0:30 Spider Man Lunge Stretch
– 0:30 Single Leg Hamstring Stretch
– 10 Cat / Cow

– 10 Slow Hip Hinge
– 20 Air Squats + 0:30 Squat Hold
– 10 Slow Hip Hinge

**Video your hip hinges to self analyze back position. You can also email them to john@crossfitspur.com if you need help with corrections. 

Workout Demo
Move-U Hip Hinge
Hip Hinge Practice Demo

Kettlebell

Warm Up: 1 Round

– 20 Turkish Get Ups 

WOD: AMRAP 14:00

– 40 American Twists
– 30 Single Arm Overhead Lunges (stepping forward)
– 20 Hang Sumo Deadlift High Pulls 

Strength: Hip Hinge Practice 

– 10 Slow Hip Hinge @ Wall
– 0:30 Spider Man Lunge Stretch
– 0:30 Single Leg Hamstring Stretch
– 10 Cat / Cow

– 10 Slow Hip Hinge
– 20 Air Squats + 0:30 Squat Hold
– 10 Slow Hip Hinge

**Video your hip hinges to self analyze back position. You can also email them to john@crossfitspur.com if you need help with corrections. 

Workout Demo
Move-U Hip Hinge
Hip Hinge Practice Demo

Med Ball

Warm Up: 2 Rounds

– 6 Air Squats
– 8 Alternating Knee Hugs
– 10 Med Ball Hug Lateral Lunges (5 per leg) 

WOD: “RUN KAREN RUN” – For Time

– 150 Wall Balls 
  *200m run each time you break from wall balls 

Strength: Hip Hinge Practice 

– 10 Slow Hip Hinge @ Wall
– 0:30 Spider Man Lunge Stretch
– 0:30 Single Leg Hamstring Stretch
– 10 Cat / Cow

– 10 Slow Hip Hinge
– 20 Air Squats + 0:30 Squat Hold
– 10 Slow Hip Hinge

**Video your hip hinges to self analyze back position. You can also email them to john@crossfitspur.com if you need help with corrections. 

Workout Demo
Move-U Hip Hinge
Hip Hinge Practice Demo

D-Ball

Warm Up: 3 Rounds

– 10 Single Leg Ball Romanian Deadlift (RDL) to Ball 
– 8 D-Ball Push Ups
– 6 Air Squats
– 4 D-Ball To Shoulder + Squat 

WOD: AMRAP 12:00

– 6 Thrusters
– 9 Ball Facing Down Ups
– 12 Pull Ups -OR- 24 Door Frame Body Rows

*If using a more difficult body row option pick a rep count somewhere between 12-24. You should be able to perform at least the first set unbroken.

Strength: Hip Hinge Practice 

– 10 Slow Hip Hinge @ Wall
– 0:30 Spider Man Lunge Stretch
– 0:30 Single Leg Hamstring Stretch
– 10 Cat / Cow

– 10 Slow Hip Hinge
– 20 Air Squats + 0:30 Squat Hold
– 10 Slow Hip Hinge

**Video your hip hinges to self analyze back position. You can also email them to john@crossfitspur.com if you need help with corrections. 

Workout Demo
Move-U Hip Hinge
Hip Hinge Practice Demo

Box

Warm Up: 3 Rounds

– 10 Box Push Ups 
– 0:30 Box Hip Stretch (per leg)
– 5 Air Squat High Jumps

WOD: 10 Rounds (20:00 total) 

– 1:00 Max Box Facing Burpees
– 1:00 Rest 

* No sitting during rest periods. Keep moving by walking around. 

Strength: Hip Hinge Practice 

– 10 Slow Hip Hinge @ Wall
– 0:30 Spider Man Lunge Stretch
– 0:30 Single Leg Hamstring Stretch
– 10 Cat / Cow

– 10 Slow Hip Hinge
– 20 Air Squats + 0:30 Squat Hold
– 10 Slow Hip Hinge

**Video your hip hinges to self analyze back position. You can also email them to john@crossfitspur.com if you need help with corrections. 

Workout Demo
Move-U Hip Hinge
Hip Hinge Practice Demo

Barbell

Warm Up: 2 Rounds

– 10 Alternating Thrusters (front/back rack)
– 10 Sumo Deadlift High Pull
– 5 Lateral Burpees Over Bar

WOD: 10!
(10-9-8-7-6-5-4-3-2-1)

– Power Cleans
– Front Squats
– Push Jerks

Strength: Hip Hinge Practice 

– 10 Slow Hip Hinge @ Wall
– 0:30 Spider Man Lunge Stretch
– 0:30 Single Leg Hamstring Stretch
– 10 Cat / Cow

– 10 Slow Hip Hinge
– 20 Air Squats + 0:30 Squat Hold
– 10 Slow Hip Hinge

**Video your hip hinges to self analyze back position. You can also email them to john@crossfitspur.com if you need help with corrections. 

Workout Demo
Move-U Hip Hinge
Hip Hinge Practice Demo

Rower

WOD: Concept 2 Workout of the Day

Follow the link below for rower specific programing from Concept 2!

Concept 2 WODs

Assault Air Bike

Warm Up: 2 Rounds

– 5 Push Ups
– 10 Sit Ups
– 15 Air Squats

For Completion: 

– Max RPM Test
*Sprint as hard as possible and see how high you can get the RPM.
*Should be a quick 5-10 second all out sprint.

– Rest 1:00

– 3:00 @ 55-60% of Max RPM
– 2:00 @ 70% of Max RPM
– 4:00 @ 55-60% of Max RPM
– 1:00 @ 75% of Max RPM
– 5:00 @ 55-60% of Max RPM
– 0:30 @ 80%+ of Max RPM
– 6:00 @ 55-60% of Max RPM