Another at home CrossFit workout for you guys that is definitely one of my favorites so far. Today’s CrossFit WOD is 6 rounds, each in 3 minute increments. The goal is to get to the last movement of each round (in-out jump squats) and perform as many reps of them as possible before the next 3 minute increment starts. Your score is the total amount of reps you complete of the last movement. If you guys enjoy our CrossFit workout with dumbbells only videos, leave a like and subscribe for more!
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|CrossFit WOD|
Every 3:00 x 6 Rounds
15 Burpees
15 DB power clean and jerks
15 Straight leg sit ups
Max In-out jump squats
|CrossFit WOD (Modified version)|
Every 3:00 x 6 Rounds
10 Burpees / Push ups
10 DB power clean and press
10 Straight leg sit ups
Max In-out jump squats / Air squats
The goal with today’s CrossFit workout is to complete the 15 reps of burpees, power clean and jerk and the sit ups as quickly as possible in order to get to the In-out jump squats. Your score is the total amount of jump squats you complete over the course of the 6 rounds. Start at around 70-80% intensity so you don’t over do it and can still have some energy at the start of each round.
Burpees ALWAYS gas people so do not push here. A tip I give everyone is to always go as slow as possible on them but try to not stop. This way you are still working on getting them done, but you can control your heart rate and not fatigue your shoulders too much. For the power clean and jerks start with your hips down and use your legs to stand! Make sure you do not just bend over and use your lower back. Keep your shoulder back and chest up as you lower the weight down. The sit ups are the easiest movement so get those done quickly by throwing your arms to help you sit up fast. Once you are at the jump squats, try to move the entire time for the remainder 3 minutes, until the last 10 seconds of that time frame so you can catch your breath a little before the next round.
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30 сен 2024
