The Crucible (Cherry Street Mission)
Loading Map....
Date/Time
Date(s) - 01/17/2025
5:30 am - 6:30 am
The Q:
Bull
Location
Cherry Street Mission
Categories
Tabata HIIT workout in the spacious parking lot outside of the Cherry Street Mission’s Life Revitalization Center.
RUN option to explore the downtown area. 3-5 miles.
Q: The Situation
PAX:, Wilson, Vance Refrigeration, Wooderson, Trex, poodle,, Belding, Nerf Gun,Patch, Bull, Dauber
Runners: Mulcahy, Trojan, paddleboat, Bonnaroo, Animal, Felix, Nougat, Yeast, Nougat
Warm-Up (5 Minutes)
Perform each movement for 30 seconds, repeat the circuit twice:
Bodyweight Squats
Jumping Jacks
Push-Ups
High Knees
Dynamic Hip Openers (step out into a lunge, rotate torso, return to standing)
Workout (32 Minutes Total)
Work: 20 seconds
Rest: 10 seconds
Rounds: 8 per exercise (4 minutes per exercise)
Rest between exercises: 1 minute
1. Overhead Lunges
Movement: Hold the block locked out overhead. Perform alternating lunges.
Focus: Stability, core strength, and legs.
2. Cinderblock Thrusters
Movement: Deep squat with the cinderblock at chest level, explode upward into an overhead press.
Focus: Full-body power and endurance.
3. Block Deadlift High Pulls
Movement: Start with the block on the ground. Perform a deadlift to stand, then pull the block explosively to your chin, keeping elbows high. Lower back down and repeat.
Focus: Posterior chain, traps, and shoulders.
4. Block Jump Overs
Movement:
Place the cinderblock on the ground.
Stand to one side of the block, jump laterally over it, landing softly on the other side.
Repeat continuously for maximum intensity.
Focus: Cardiovascular endurance, explosiveness, and lower body power.
5. Cinderblock Overhead Sit-Ups
Movement: Lie on your back, holding the block extended above your chest. Perform a sit-up while keeping the block overhead, then return to the starting position.
Focus: Core strength, upper body stability, and endurance.
6. Cinderblock Push-Up Pass
Movement: Assume a plank position with the block on one side. Perform a push-up, then slide the block to the other side and repeat.
Focus: Chest, triceps, and core.
7. Block Front Raise to Twist
Movement: Hold the block in front of your thighs. Raise it to shoulder height, then twist to one side, return to center, and lower. Alternate sides each rep.
Focus: Shoulders, core, and stability.
8. Cinderblock Burpees
Movement: Drop into a burpee with the block, do a push-up on it, return to standing, and lift the block overhead.
Focus: Full-body conditioning.