Workout of the Week 10/13/19

The CrossFit Open has started....again! And within the same year as the last one! So like I did in February I will try and make the Workout of the Week an at-home version of the Open workout.

Now I will say that if you have a barbell or access to one at your local gym, then, by all means, give this workout a try as prescribed by CrossFit. But for those of you just working out at home with minimum equipment, I think I have found a suitable solution.

Let me start by warning you this workout will hurt and you will feel it everywhere.

For this workout, you will need a set of dumbbells and some room to move. I have 20 lb dumbbells at my house.

Movements

The first movement in Open 20.1 is Ground to Overhead, which could be achieved by either clean and jerks or snatches. For the at-home movement we are going to stick with clean and jerks since we will be using both dumbbells.

Start with your feet shoulder-width apart and the weights on the ground. Then start using the deadlift motion until the weights get to your hips. Pop your hips open and high pull the weights to your chest. As you reach full height, you will then drop down under the weights to receive them in the front rack position.

From there you go into the Push Jerk. Start by slightly bending 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.

Next, are burpees, but the Open workout calls for Burpees over the bar. We will do them over the DBS. For this you will start in a standing position, then bring your hands down to the ground near your feet as you jump your feet backward. This will put you in a plank position, from here do a push-up making sure that your chest touches the ground. Then you will jump your feet back up to your hands and then stand all the way up and finish by jumping over your DBs.

Workout of the Week

10 Rounds for Time

• 8 DB Clean & Jerks
• 10 Burpees over DB

Scaling options would be to scale the weight. You can scale the burpees by either not doing the pushup, or doing the push up on a box or wall.

I hope you enjoy this workout. Don't forget to check out 7 Amazing Muscle Recovery Tips for Post Workout. Trust me you will need it.

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!!