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Workout 22

By April 9, 2020 No Comments

CrossFit Belmont Heights – CrossFit

Indoor Cardio Options (No Measure)

If you don’t want to run in the rain (it’s pretty fun, actually) 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

“Double-Taps” (Jump Rope sub): https://www.youtube.com/watch?v=LaBuvL7N5xc

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

General Warm-up 1 (No Measure)

For this warm-up, you will do 30sec of the “movement”, and 30sec of Jumping Jacks. The goal is to get the muscles warm and the heart rate up.

Your first 4min should be a gradual build-up of intensity.

Min 5-8 can be a little more intense.


Min 0 & 4: High Knees (In Place)

Min 1 & 5: Mountain Climbers


Min 2 & 6: Butt Kickers (In Place)

Min 3 & 7: Burpees

Phase 1: The Dumbbell

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Alt DB Snatch

10 Single-Arm Overhead DB Walking Lunge

10 Jumping Air Squats

DB too heavy:

AMRAP 20

10 Alt DB High Pull

10 DB Walking Lunge (not Overhead)

10 Jumping Air Squats

Phase 2: The MedBall / Slam Ball

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Ball Ground-to-Overhead

10 Overhead Ball Walking Lunge

10 Jumping Air Squats

Ball Ground-to-Overhead: https://www.youtube.com/watch?v=XISBTQiORms

Ball too heavy:

AMRAP 20

10 Ball Clean (to Shoulders)

10 Overhead Ball Walking Lunge

10 Jumping Air Squats

Phase 3: The Kettlebell

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Alt KB Snatch

10 Single-Arm Overhead KB Walking Lunge

10 Jumping Air Squats

KB too heavy:

AMRAP 20

10 KB Sumo Deadlift High-pull

10 KB Goblet Walking Lunge

10 Jumping Air Squats

Phase 4: The Bumper Plate

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Plate Ground-to-Overhead

10 Overhead Plate Walking Lunge

10 Jumping Air Squats

Plate Ground-to-Overhead: https://www.youtube.com/watch?v=a92wySs9dig

Plate too heavy:

AMRAP 20

10 Plate Ground-to-Overhead

10 Plate (at Chest) Walking Lunge

10 Jumping Air Squats

Phase 5: Bodyweight

Metcon (Time)

For time:

100 Burpees
No frills here! Just a grinder!

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