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Workout 20

By April 7, 2020 No Comments

CrossFit Belmont Heights – CrossFit

Indoor Cardio Options (No Measure)

So, if it’s raining or you are unable to get outdoors, here are some indoor cardio options.

Rower: If you have one

Assault Bike: If you have one

Jump Rope: Double Unders or Singles

Running in Place: Think P90X and insanity…

High Knees

Mountain Climbers

Jumping Jacks

No Push-up Burpees: Similar to the squat thruster but with a jump at the top.

Warm-up

6 Rounds

:15on/ :10off

high knees

buttkickers

toy soldiers

burpees

sumo jump squats

rotate through these in order for 6 rounds

Phase 1: The Dumbbell

Dumbbell 5 (AMRAP – Rounds and Reps)

“Death by”

Min 1: 10 DB Push Press (5R&5L)

Min 2: 5 Burpees over DB

Min 3: 10 DB Push Press (5R&5L)

Min 4: 6 Burpees over DB

SCORE: The highest round of completed burpees plus DB push-press
You will do 5 DB push-press on each arm in a single minute, then rest the remaining time left.

The following min, you will complete your burpeed.

You will alternate the minutes between the DB Push-press and the burpee.

Your DB reps will always stay the same, however, you will add 1 rep to every burpee round.

Phase 2: The Slamball

Slamball 5 (AMRAP – Rounds and Reps)

16min AMRAP Ladder

100m SB Run

5 SB Russian Twists (+1 each round)

5 Ball Slams (+1 each round)

SCORE:

Your score will be the highest completed round plus reps
If your ball is heavy, you can do the twists without a ball. Aim to touch the the floor on each side with BOTH hands with feet off the ground.

Phase 3: The Kettlebell

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

12 Burpees

14 Goblet Reverse lunges

8/8 Suitcase KB Deadlift

20 Situps

Phase 4: The Bumper Plate

Metcon (Time)

5 rounds

100m SA plate pinch Farmers Carry (or :30sec march in place each arm

15 Plate Ground to Overhead

20 Mountain Climbers

30 Double Unders

(or 60 singles or 30 double tap drills)

Phase 5: Bodyweight

Bodyweight 20 (AMRAP – Rounds and Reps)

20min AMRAP

10 Push-ups

15 Squats

25 Jumping Jacks

Cardio

Metcon (Distance)

20min Cardio

Alternating Minutes of:

Walking Lunges

Running (or 1min of Cardio)

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