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3 Rounds
10 alternating weighted lunges*
10 contralateral single leg deadlift (each side)
*The lunges should be long, mark a spot on the ground for your stance so as you fatigue your lunge stance does not shorten.

Strength Overhead Squat 5 x 5 @ 85% WOD “Blackjack” For time: 20 Push-ups, 1 Sit-up 19 Push-ups, 2 Sit-ups 18 Push-ups, 3 Sit-ups until finally 1 Push-up, 20 Sit-ups Post. Fitness Centers. COVID-19 Guidelines Updated requirement: At the recommendation of the Department of Public Health, the Fort Bragg Family and MWR Physical Fitness Centers will require all patrons to wear facial coverings (to include while exercising) when in close proximity (6 feet or less) to other patrons while inside the facility.

“Black Jack”
For Time (25 AMRAP)
20 Push ups + 1 sit up
19 Push ups + 2 sit ups
18 Push ups + 3 sit ups
Continue until…
1 Push up + 20 sit ups

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new! We’re now in the swing with the Kids Program! Check it out HERE (link)

CROSSFIT REBELS’ LEGENDS WOD

Our Legends Program has a video whiteboard discussion. It posts on their FB page on Monday, Wednesday and Friday but you can check it out HERE (link)

#REBELSTRONG

We painted the blue wall where we store the dumbbells before we closed. We’ve started adding graphics to this wall and let me tell you, it gives me the chills (Coach Tiff here!) If anything, with the “Stay at Home” order, this graphic couldn’t be more true. We are ALL Rebel Strong. Strong physically yes. Strong mentally yes. And even more so strong as a community! #remoterebels #rebelstrong #rebelsAF

Blackjack Crossfit

REOPENING UPDATE

As of April 22, 2020, we do not have an official reopening date; however, this week we anticipate receiving guidance from the government on when we can reopen and guidelines to do so. At this time, we anticipate reopening between May 15 and June 1.

The reopening will most likely have to be restricted and/or limited by social distancing and include increased cleaning procedures and maximum number of athletes (including Legends and Kids) permitted in the box at one time. As a result, we have measured stations throughout the gym so that athletes may train 10-12 feet apart without sharing equipment and without encroaching in each other’s space.

In order to prepare and plan logistics for reopening, we are in the process of reaching out to all active Rebel athletes to determine the following:

1. Are you ready to return when we open? Some athletes may choose to continue to self-isolate even after the State of Florida and Rebels reopens.
2. Is your schedule set or are you flexible with your training times? What days of the week do you plan on training and what times? Does it depend on children, spouse, work schedule, etc.?

With this information, we will create a tentative schedule and class map of which athletes are training at what time and what specific station within the box. We need to know, especially those with kids in the CFK program, who is coming and when. Unfortunately, we will not be able to have athletes drop in outside of scheduled times. Now, more than ever, our “schedule book” is required.

We are still working on a lot of details such as Thursday and Saturday programming. Thursdays will most likely be programmed strength or grunt work instead of open gym. Saturdays will be structured different (TBD) and yoga most likely will stay virtual via zoom. Sunday Hero WODS will start back up a few months down the road.

Be sure to add “tess@crossfitrebels.com” to your email contact list, as we will most likely be sending blast emails to you on reopening. While you are there, please check your junk/spam folder because we have sent a few blast emails in the last few weeks.

This is new and uncharted territory for us. We have never done this before, and we will not be perfect. We are putting a lot of thought and effort into planning to reopen with renovations, cleaning, and logistics. We are doing everything we can to accommodate you and follow COVID guidelines.

If you are part of the Rebel Family and you are not ready to return to a group environment (i.e., you’re caring for loved ones at home) when we reopen and you want us to provide programming for you continue training at home, please reach out to us as we will do our best to keep you training.

SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY

• The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
• The link to join the meeting has not changed. https://zoom.us/j/5535719291
• Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they won’t be allowed in. So be sure to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
• Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll lock the meeting so no one else can join.

These Push Up Chest Workouts are designed so that they can be completed anywhere at home. For a selection of the push up chest workouts you will need a pull up bar.

1 BRING SALLY UP

For Max Reps

To the tune of the song “Flower” perform the following movements for every mention of:

• Bring Sally Up: Hold top of the Push-Up
• Bring Sally Down: Hold the bottom of the Push-Up (keep chest 1 in off the ground)

To the tune of the song, “Flower”, by Moby, start facing the ground in the bottom of the Push-Up position. When the song says “Bring Sally Up,” press up into the top of the Push-Up position and hold until the song says “Bring Sally Down.” At that point descend back to the bottom of the Push-Up position, but keep your chest about 1 inch off the ground until you press back to the top of the Push-Up at the next “Bring Sally Up.” Continue in this manner for the entire song. Do not rest or let any other part of the body touch the ground while the song is playing.

Score is the total number of Push-Ups you complete before failure. If you complete every rep based on the song’s lyrics you will complete 30 Push-Ups.

Alternative Movements

This benchmark WOD can be done with Push-Ups as shown here, or with other movements like Air Squats, Back Squats (weighted) or Pull-Ups.

2 WEAVER

4 Round For Time
10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups

3 LIVING ROOM MASH 38

EMOM For as Long as Possible
1 Push-Up
1 V-Up
2 Push-Ups
2 V-Ups
Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.
With a running clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Athlete must perform 1 Push-Up and 1 V-Up in the first minute. Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute for as long as possible.

Score is the total number of the repetitions completed until the athlete fails to complete the prescribed work in a minute.

4 BLACKJACK

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of Sit-Ups is completed.

Tips and Strategy

Push-Ups will be the crux of this workout. Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds. Never go to failure on the Push-Ups. And beware: it might seem like a good idea to go fast in the Sit-Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups. Keep the pace moderate throughout to be successful in “Blackjack.”

Intended Stimulus

“Blackjack” is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core. The challenge: Find the balance between achieving a great score and burning out before the work is done.

Scaling Options

Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout. Long rests won’t allow the athlete to achieve adequate hypertrophy (muscle growth). Suggested rule of thumb for “Blackjack”: If the athlete can’t currently perform 20 unbroken Push-Ups, the movement should be scaled.

Beginner (A)

For Time
20 Knee Push-Ups, 1 Sit-Up
19 Knee Push-Ups, 2 Sit-Ups
18 Knee Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Knee Push-Ups, 19 Sit-Ups
1 Knee Push-Up, 20 Sit-Ups

Beginner (B)

For Time
15 Push-Ups, 1 Sit-Up
14 Push-Ups, 2 Sit-Ups
13 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 14 Sit-Ups
1 Push-Up, 15 Sit-Ups

5 Push Up Chest Workouts – CAPOOT

Blackjack Crossing Ohio

For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run