Workout of the Week 1/19/2020

Happy Sunday Everyone! I hope that you had a great week because it is time for the Workout of the Week! Tomorrow is also MLK Day and now a holiday for me since I finally have a federal job.

In honor of that, this workout will be dedicated to MLK Day. As you know I am a CrossFit Level 1 Trainer and CrossFit has a wide variety of WODs. They do Hero WODs and holiday WODs and MLK Day is no exception.

However, the original MLK Day WOD calls for a barbell. I am just going to sub the barbell for dumbbells. So the equipment you will need is a set of Dumbbells, a wall ball, a kettlebell, and a pull-up bar.

Movements

For DB Clean start with the weight on the ground, with your knees slightly bent like you're about to do a deadlift. Then you will bring the weights up starting with a deadlift going into a high pull and then flipping your elbows under the weight. Once the weight is at your shoulders in a front rack position, you will make sure to stand fully, before bringing the weights back down.

Next, is a wall ball. Holding the wall ball at chest height, squat down still holding the ball. As you come up from the squat you are going to throw the ball up against a wall. Normal standards are to throw up to 9ft high. At home just guess how high it is.

Then there are pull-ups. For this, you will use a pull-up bar of your choice and the grip selection of your choice. Starting from a dead hang, pull your body up so that your chin comes up and over the bar. You can do kipping, butterfly or strict. Come all the way back down to full extension before going on to the next rep.

Next are KB swings. For these start standing over the KB with it between your legs that are shoulder-width apart. Pick it up, then bending your knees slightly swing the KB overhead using the strength from your legs and hips. The bottom of the KB should face the sky directly about your head before you bring it back down.

Start with your feet shoulder-width apart. Hold the weights 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. 

Workout of the Week

For Time:

• 63 DB Cleans
• 64 Wall Ball
• 64 Pull-ups
• 65 KB Swings
• 68 Front Squats

Scaling options would first be to reduce the weight of the DBs and KB. I use 20 lbs. Next would be to reduce the weight of the wall ball. To scale pull-ups would be to go to jumping pull-ups.

Always be mindful of form and your own limitations. Please ask a doctor before starting a new exercise regiment or taking new supplements.

I hope you all enjoyed the workout! See you next Week!