Workout of the Week 10/20/19
Week 2 of the CrossFit Open is upon us and this Workout of the Week is based on the Open workout 20.2. We will just be doing an at home version.
If you have access to a gym or even have a rig in your gym at home you can definitely try this workout as prescribed by CrossFit. If not I have come up with a relatively comparable at home version.
For this workout you will need a set of dumbbells and a jump rope. The RX version calls for 50 lb DBs for men and 35 lb DBs for women, and the scaled version uses 35 lb DBs for men and 20 lb DBs for women.
I have 20 lb DBS at home anyways.
Movements
First 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.
Next is the reverse crunch. Start laying on the ground on your back, with your knees slightly bent. Hands can be under your lower back or out at your side. Using your abs, bring your feet off the ground and continue the motion until your lower back is off the ground. Bring your feet back to the ground slowly.
Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
Workout of the Week
20 Min AMRAP
- 4 DB Thrusters
- 6 Reverse Crunches
- 24 DUs
Scaling options will be to lower the weight. The next would be to switch from DUs too singles. However if you are trying to work on your Cus this is a great workout for you to practice since there isn't large numbers. If reverse crunches are too difficult switch to regular crunches.
I hope you all enjoyed this workout and the Open!