ALPINE CROSSFIT AT HOME WORKOUTS FOR THE WHOLE FAMILY

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ALPINE CROSSFIT AT HOME WORKOUTS FOR THE WHOLE FAMILY

Workout 1:

“Reach for the Stars”

6 Rounds:

2 min AMRAP:

-100ft Animal Walk(Rounds 1,3,5 do Bear Crawl. Rounds 2/4/6 do Crab Walk

-Remainder of time Burpee STAR jumps

**Rest 1 minute between rounds.**

Workout 2:

“Buzz and Woody”

For Time with partner:

-200m Litter Run(see below for litter run explanation)

-20 Air Squats

-20 Partner Plank High Fives(each hand)

-200m Litter Run(see below for litter run explanation)

-15 Syncro Air Squats

-15 Partner Plank High Fives

-200m Litter Run(see below for litter run explanation)

-10 Syncro Air Squats

-10 Partner Plank High Fives

-200m Litter Run(see below for litter run explanation)

Workout 2:

“Buzz or Woody”

(Solo Version)

For Time:

-200m Backpack Run(Fill a backpack with their dirty clothes and use that as weight. Once done with the workout have them put the clothes in the washer and dryer 🙂  )

-20 Air Squats without backpack

-20 Plank shoulder taps, each hand, without backpack

-200m Backpack run

-15 Air Squats without backpack

-15 Plank Shoulder taps, each hand, without backpack.

-200m Backpack Run

-10 Air Squats without backpack

-10 Plank shoulder taps, each hand, without back pack

-200m Backpack Run

Litter Run: We are trying to mimic this for the litter run, except not having the third person laying on it. You can take two brooms, mops, swiffer, something of that nature and have one kid in the front and another in the back when running. At the 100m turn around have the kids switch who is in-front and who is in the back.

Workout 3:

“Jump Around”

5 rounds for time

-10 Jumping Jack

-10 total Lateral Criss-Cross Jumps(See below for video of that)

-10 Broom stick over and unders

Rest 30s between rounds

Lateral Criss-Cross Jumps:

Broomstick over and unders:

We are trying to mimic the below video. Thinking instead of box use a chair and instead of PVC pip use a broomstick that is anchored by anything really.

Workout 4:

“Bear Race”

–50ft Bear Crawl

-10 Jug Swings

-50ft Bear Crawl

-9 Jug Swings

-50ft Bear Crawl

-8 Jug Swings

-50ft Bear Crawl

-7 Jug Swings

-50ft Bear Crawl

-6 Jug Swings

-50ft Bear Crawl

-5 Jug Swings

-50ft Bear Crawl

-4 Jug Swings

-50ft Bear Crawl

-3 Jug Swings

-50ft Bear Crawl

-2 Jug Swings

-50ft Bear Crawl

-1 Jug Swing

-50ft Bear Crawls

Jug Swings:

https://www.crossfit.com/at-home/odd-object-swings-toe-taps

Workout 5:

“Spots Dinner Delivery”

3 sets. **Rest 1 minute between sets.**

2 rounds:

-10 Dog food Pick ups(Grab bag of dog food and merely just pick it up until fulling standing)

-Carry Dog food up and down 1 flight of stairs or carry 50ft

-30s Wall Sit

If you don’t have dog food you can fill up a duffle bag or their suitcase with clothes and items to make it feel fairly heavy, but able to move.

Workout 6:

“GI Joe and GI Jane Obstacle Race”

-This can be done outside or inside but take chairs, benches, pillows, plants,up and down stairs, and create an obstacle course that the kids sprint through. Time them and see how fast they can do the course in 5-10 attempts.

You can decide how you want to score them. You can have it be their slowest round, their fattest round, or their average, whatever you think will get them most excited

Workout 7:

“No Jumping on the Couch”

4 sets:

2 min AMRAP:

-10 Air squat to Star Jumps

-10 sit-ups with feet anchored under couch

-10 Push-ups with hands on arms on couch

**Rest 1 minute between amraps**

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