Workout of the Week 11/10/19
It is officially the last week of the CrossFit Open 2020 and we will be designing one more Workout of the Week around it. Open Workout 20.5 was a little harder to make an at-home workout because of the specific movements and equipment.
But I hope I came up with one that still gets you a good workout. I have even incorporated some movements that we have not done here before.
For this workout, you will need a wall ball or medicine ball, a set of dumbbells, a pull-up bar and a plyobox or bench.
I know that seems like a lot but this workout was intense.
Movements
First, we have Med Ball Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the Med Ball at your shoulders in the front rack position, then you squat down making sure your hip crease is below your knee crease. Then as you stand up, thrust the Med ball up overhead in a push press movement. Bring the Med Ball back to your shoulders to start again.
Next is a new movement, Dumbbell Row. For this movement, you will start slightly bent over at the hips. You will have the dumbbells in your hands extended down towards the floor, but not as far as a deadlift. Then you will bring the weights up toward your chest, making sure to keep your elbows back and out, pinching your shoulder blades together in the back. Then bring the weights back to the starting position.
The last movement will be a combination of pull-ups and bench dips. For the pull-up, use your pull-up bar and from the hang pull yourself up so that your chin comes over the bar. Next, Bench Dips require either a plyobox or a chair. You start with your sitting on the box, then place your hands down on it right next to your hips with the fingers forward to grip. Then, with your feet out in front of you, lift your body off the bench and dip until your elbows reach 90 degrees. Make sure your bench is high enough that you don't end up sitting on the ground.
You will do these as a 1 for 1 movement. Pull-up bench dip, pull-up bench dip.
Workout of the Week
For Time Done in any Order:
- 40 Pull-up/Bench dip combo
- 80 Med Ball Thruster
- 120 DB Bentover Row
The scaling options would be to scale the weight for the med ball and rows to a weight that you can do. For the Pull-ups jumping pull-ups would be a good scale, if you can't do that or don't have the equipment, you can do inverted bodyweight rows using things in your home like a table.
Now don't forget to share your results with us and let us know what you think of this Workout of the Week!!
Also, be on the lookout for an announcement coming this Friday 11/15!! It is going to be very exciting!