Individualized Workouts

Train Family:
While we are closed we will continue programming CrossFit Train “At Home” WODs which require little to no equipment. We also encourage those who have borrowed equipment or have equipment of their own at home to send us an e-mail detailing all the equipment you have and a description of your space so that we can send you a customized program. The more thorough you are, the better we can individualize your workouts.

Again, let us know:
⁃ What equipment (i.e. dumbbells, kettlebells, boxes, jump rope, rower, etc.)
⁃ What weight is your equipment (so we know what kind of rep schemes to program)
⁃ How big is your space (i.e. 400 sq. ft. garage, 300 sq. ft. living room, etc.) or send us a photo
⁃ Other info like if you have a space for wall balls or handstand push ups
⁃ Or if you plan on doing most of your workouts at a park or track

How it will work:
⁃ After you send us a description/photo of your equipment and space we will send you a personalized workout
⁃ Once you have completed the workout send us your score
⁃ Upon receiving your score we will send you the next workout

Even if all you have is a set of dumbbells or a single kettlebell we can come up with WAY more fun workouts than with no equipment at all. We want to foster communication and we encourage everyone to please e-mail to get your customized workouts! This is for everyone with some equipment, so lets do this!!!

WOD: 03/19/20

Movement Demos will be posted to Instagram and Facebook Stories

CrossFit Train at Home

Warm-up

8 minute AMRAP of:
4 Plank Burpees
8 Jumping Lunges
4 Push-ups

WOD

“Tabata in the House”

Tabata Alternating Cossack Squats
Rest 1 minute
Tabata Grasshopper
Rest 1 minute
Tabata Right Side Plank
Rest 1 minute
Tabata Left Side Planks
Rest 1 minute
Tabata Tuck Jumps

*download a Tabata timer App on your smartphone!

Cool Down

10 sets of 1 Push-up, each rep as slow as possible!

Straddle Stretch x 3:00
Deep Lunge x 2:00/side