Workout of the Week 9/8/19

Well another week has come and gone and it is time for the Workout of the Week again. We are still getting ready for the CrossFit Open and I hope that you have signed up if you are a CrossFitter.

This week is another workout you can do at home with limited equipment and still help you prep for the Open.

But in the case that you aren't into CrossFit and aren't doing the open this is still a really good workout to get a great workout in and help improve your overall fitness.

For this workout, you will need your jump rope and a set of dumbbells. For my Females 20 lb dumbbells.

Movements

First, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders. 

Sit-ups are next. These are pretty simple. Start by lying down on your back with your legs in a butterfly position. Then sit up, keeping your back straight and bring your shoulders past your hip crease. I recommend having an abMat under your back to help. 

Then we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then you squat down making sure your hip crease is below your knee crease. Then as you stand up thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.

Workout of the Week

12 Min AMRAP

• 50 Double Unders
• 25 Sit-ups
• 25 DB Thrusters

Scaling options would be to switch to single unders and to do 100 singles. The DB Thrusters just reduce the weight.

Hope you enjoy this workout!

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!!