Be Well Workout of the Week: Jump Rope Your Way to Ripped Muscles

INDUSTRIAL ATHLETICS – CROSSFIT

This one is going to be like Saturday’s, but the volume is going to be worst.

WARM-UP

HEAD TO TOE

KNEELING LAT STRETCHES

EMOM 4 MIN:

20 IN PLACE SPRINTS

5 BENT OVER ROWS

6 FRONT PLANK TO PUSHUPS PLANKS

METCON (TIME)

3 Rounds for Time:

150 Jump Rope

50 Bent Over Rows

50 Pushups

That’s Right!!! We are doing bicep curls today. Well, a slight variation. It’s a stations WOD. Enjoy!!!

METCON (AMRAP – ROUNDS AND REPS)

1 Round:

EMOM 8 Min: Muscle Up Transitions

EMOM 8 Min: Bike

EMOM 8 Min: Bicep Curl and Press

EMOM 8 Min: Sledge Hammer Strikes

It’s time for our lady benchmark for the month of March. This month, we will be doing the at home version of Elizabeth. Just proof that CrossFit is ever modifiable and scalable.  CrossFit Pittsburgh Provide all the necessary gym activities like jump rope, bent over rows and pushups.

MOVEMENT DEMO VIDEOS

LET’S DO THE HEAD TO TOE TOGETHER AND GO THROUGH A WORKOUT REVIEW:

WARM-UP (NO MEASURE)

Head to Toe

Kneeling Wrist Stretches

Seated Shoulder Stretches

3x

10 Pass Throughs

10 Count Inverted/plank Hold

5 Ground touch and Reach

5 Inch Worms

3 Around the Worlds in each direction

HANDSTAND PUSH-UPS

EMOM 6 MIN:

6 HANDSTAND PUSHUPS

SCALED:

6 TO A RAISED TARGET

6 PIKED

6 PUSHUPS

METCON (TIME)

For Time:

21, 15, 9

DB Cleans (Pick a DB Weight)

Chair/Box Dips

METCON (TIME)

For Time:

21, 15, 9

Odd Object HP Clean

Chair/Box Dip

METCON (TIME)

For Time:

21, 15, 9

Walkouts

Air Squats

Dips or Pushups