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Workout 23

By April 10, 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

Warm-up (No Measure)

8min AMRAP

10 Push Ups

200m Jog

10 Walking Lunges

20 Broomstick Pass Throughs

This is a warm-up and should be done a slower pace with the best movement possible.

If you don’t have a broomstick, then use a towel or strap.

Phase 1: The Dumbbell

Metcon (Time)

For time:

100 V Ups

100 Diamond Push Ups

100 DB Goblet Pistols

Partitioned however you like.

V-ups & Scaling Options: https://www.youtube.com/watch?v=TC5XiDyPU0A

Diamond Push-ups: https://www.youtube.com/watch?v=s8Ft6xyN5fw

Scale Diamond Push-ups with Regular Push-ups

If goblet pistols are too difficult, scale with goblet Rear Foot Elevated split squats (https://www.youtube.com/watch?v=o57K8c8ZU1E)

Scale further with goblet reverse lunges. (https://www.youtube.com/watch?v=YNcwWJnhoY0)

Phase 2: The MedBall / Slam Ball

Metcon (Time)

For time:

100 V Ups

100 Diamond Push Ups

100 Ball Goblet Pistols

Partitioned however you like.

V-ups & Scaling Options: https://www.youtube.com/watch?v=TC5XiDyPU0A

Diamond Push-ups: https://www.youtube.com/watch?v=s8Ft6xyN5fw

Scale Diamond Push-ups with Regular Push-ups

If goblet pistols are too difficult, scale with goblet Rear Foot Elevated split squats (https://www.youtube.com/watch?v=o57K8c8ZU1E)

Scale further with goblet reverse lunges. (https://www.youtube.com/watch?v=YNcwWJnhoY0)

Phase 3: The Kettlebell

Metcon (Time)

For time:

100 V Ups

100 Diamond Push Ups

100 KB Goblet Pistols

Partitioned however you like.

V-ups & Scaling Options: https://www.youtube.com/watch?v=TC5XiDyPU0A

Diamond Push-ups: https://www.youtube.com/watch?v=s8Ft6xyN5fw

Scale Diamond Push-ups with Regular Push-ups

If goblet pistols are too difficult, scale with goblet Rear Foot Elevated split squats (https://www.youtube.com/watch?v=o57K8c8ZU1E)

Scale further with goblet reverse lunges. (https://www.youtube.com/watch?v=YNcwWJnhoY0)

Phase 4: The Bumper Plate

Metcon (Time)

For time:

100 V Ups

100 Diamond Push Ups

100 Plate Goblet Pistols

Partitioned however you like.

V-ups & Scaling Options: https://www.youtube.com/watch?v=TC5XiDyPU0A

Diamond Push-ups: https://www.youtube.com/watch?v=s8Ft6xyN5fw

Scale Diamond Push-ups with Regular Push-ups

If goblet pistols are too difficult, scale with goblet Rear Foot Elevated split squats (https://www.youtube.com/watch?v=o57K8c8ZU1E)

Scale further with goblet reverse lunges. (https://www.youtube.com/watch?v=YNcwWJnhoY0)

Phase 5: Bodyweight

Metcon (Time)

For time:

100 V Ups

100 Diamond Push Ups

100 Pistol Squats

Partitioned however you like.

V-ups & Scaling Options: https://www.youtube.com/watch?v=TC5XiDyPU0A

Diamond Push-ups: https://www.youtube.com/watch?v=s8Ft6xyN5fw

Scale Diamond Push-ups with Regular Push-ups

Pistol Squat: https://www.youtube.com/watch?v=qDcniqddTeE

If pistols are too difficult, scale with Rear Foot Elevated split squats (https://www.youtube.com/watch?v=o57K8c8ZU1E)

Scale further with goblet reverse lunges. (https://www.youtube.com/watch?v=YNcwWJnhoY0)

Cardio

Metcon (No Measure)

The goal is to keep moving for the entire 4min each of the 5 Rounds.

5 Rounds:

1min: Jumping Jacks

1min: Mountain Climbers

1min: High Knees

1min: “Double Taps”

==REST 2min==

“Double Taps”: https://www.youtube.com/watch?v=LaBuvL7N5xc

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