Workout of the Week 07/21/18
So for this weeks Workout of the Week I polled my followers on Instagram. AMRAP or METCON? Run or Burpee? And clean or snatch?
Well the AMRAP and the METCON scored the same at 50% so I got to decide that one. Running beat out Burpees 71% to 29% and cleans crushed snatches 67% to 33%.
With that being said I woke up this morning with every intention of following what you chose. But it's storming and I'm not running in a torrential downpour.
Burpees it is. And I am not a fan nor very good at Burpees. Working on our weaknesses is always a good idea if you want to be better.
This also gave me the opportunity to do a workout that had a movement we did in the CrossFit open this year. Dumbbell clean and jerks.
Movements
If you don't have a dumbbell you can use a kettlebell instead. In the open we had to do 5 on one arm then 5 on the other. For this .workout that is not necessary. If it's easier for you to alternate that's fine. Here is the Kettle bell I use.
For strict standards on how to preform the movement you can go to CrossFit Games website.
For today you will start with the weight on the floor. Using one arm you will clean it to your shoulder. You can power, squat or strict clean it. Once on your shoulder you can get the weight over head by jerking it or push press. The weight then needs to come down to the ground before the next rep.
Weighted sit-ups are pretty simple just hold the weight at your chest and sit up. Shoulders need to touch the ground and cross the plane of your hips in the seated position.
Burpees start in the standing position and then fall/jump to the ground. Your chest needs to touch the ground feet behind you. then jump your feet back to your hands. Stand all the way back up making sure your shoulders, hips and knees are in alignment. Then jump and clap. That is one rep.
So let's get started!
Workout of the Week
15 min AMRAP
- 8 Weighted Sit-ups
- 10 Dumbbell Clean and Jerks
- 14 Burpees
You will need a medicine ball or dumbbell or kettlebell.
Scaled options are sit-ups with no weight and lower the weight on the clean and jerks to something comfortable.
Most importantly have fun and work hard.
And if you are looking for a bigger challenge, check out our Fitness Programs you can purchase!! The 28 Day Kick-Start is a great program to start your at-home fitness journey!!