Workout of the Week 2/24/19
Good morning everyone! I hope you all have had an amazing month so far! Today is the last Sunday of the month so the last Workout of the Week for February.
And seeing as the CrossFit Open has officially started with 19.1 this past Thursday, I decided to design this workout with a similar structure, but changed the movements so it was more easily done at home.
Again the aim here is to get a good workout at home or anywhere on the go! I know most of you don't have access to the same things we have access to in a normal gym. Now, on to the movements. All you need will be a set of dumbbells.
Movements
First, for the thrusters just hold the dumbbells at your shoulders, they can even rest there if it is easier for you. Then squat down using proper form, getting your butt below your knees and the weight on your heels. Keep proper form with your back and your chest up. Come up to the full standing position, with your hips fully extended. As you are coming up, thrust the dumbbells up and over your head, locking out your arms at the top before bringing them back down to your shoulders.
Next our burpees, one of our favorite cardio movements. For this you will start in a standing position, the bring your hands down to the ground as you jump your feet backwards. This will put you in the plank position, from here do a push-up chest touches the ground and then jump your feet back up to your hands and stand all the way up. As you do this jump with your hands over your head. That is one rep.
Workout Of the Week
15 Min AMRAP
- 19 Thrusters
- 19 Burpees
Scaling options would be to lower the weight for the thrusters. If the overhead movement is an issue just do front squats, holding the weight at your chest.
For the Burpees scaling options would be to not do the push-up at the bottom or to do it against something at an angle, like a plyo box or chair. Whatever you have available works.
I hope you all enjoyed today's Workout of the Week.
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!!
Until next time!!