Workout of the Week 8/4/19
Hello everyone! It's time for the Workout of the Week. I hope everyone has been enjoying the CrossFit Games just as much as I have.
With that being said, I am excited about this week's workout. Back to just some good old weightlifting movements. One of my goals for the year is too hook up my home gym with a barbell and some weights.
Until then we are sticking to dumbbells and Kettlebells. For this workout DBs are the suggested equipment to be used but if you don't have them KBs can be used instead. I am using 2-20 lb DBs.
Movements
For deadlifts start by holding the DBs at him level standing up straight. Then you will lower the weights to the ground, making sure to keep a straight and strong back position, slightly bending the legs. Once you touch the ground, stand back up, keeping the weights close to the body.
Start with your feet shoulder-width apart holding the DBs in the front rack position. Then squat down until your hip crease is below your knee crease, making sure to keep your weight on your heels and your knees tracking out over your toes. Also, keep your chest up. Then come back to a full standing position.
Lastly, for the Push Jerk, start with your feet shoulder-width apart and the DBs in the front rack position. Then slightly bend your knees keeping your back straight, then jump slightly, pushing the weights overhead and holding them there. You will catch the weight in the power position and finish by standing up completely with the weights in the air before bringing them back down.
Workout of the Week
10 Rounds for Time
- 7 DB Deadlifts
- 7 DB Front Squats
- 7 DB Push Jerks
Scaling options will be to scale the weight to something more manageable. If you can't touch the ground with the weights then place something in front of you to reach for to still get that stretch in the hamstring. For the front squats, you can scale by equating down to a box or chair.
I hope you all enjoy this workout and be sure to share your times with us on how you did!!
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!!