Workout of the Week 1/17/2021

Happy Sunday everyone!! It is time for another Workout of the Week and I am excited to do this one. While I have only been released to start lifting weights for a couple of weeks now, I still have trouble with certain movements due to my injured fingers. I mean who knew it would take so long for fingers to heal.

I also started week 1 of my second Master's program. Currently, I am taking Biomechanics and Anatomy of Human Motion. Meanwhile, I am looking forward to sharing what I learn with you all as I go along. Studying how the body moves is important for any coach and often times what is covered in any certification is sufficient but I am trying to learn more. To be better.

For today's workout, you will need a set of dumbbells, a jump rope, and I would suggest an ab-mat but one isn't required. I would recommend doing this outside as I have tried jumping rope inside and it didn't go so well in our current apartment. Today we are doing an EMOM-Every Minute on the Minute. So you will do essentially 4 movements for 5 1 minute rounds.

Movements

First, is the push press. Start with your feet shoulder-width apart and the weights in the front rack position. Then slightly bend your knees keeping your back straight, then using your hips stand up, pushing the weights overhead and locking out your arms. Bring the weights back down to your shoulders. 

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

Then 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. However, I recommend having an ab-Mat under your back to help. 

For deadlifts start with holding the weight at hip level standing up straight. Then you will lower the weights to the ground, making sure to keep a straight and strong back position, slightly bending the legs. Once you touch the ground, stand back up, keeping the weights close to the body. 

Workout of the Week

20 Min EMOM

• Min 1: DB Push Press
• Min 2: Double Unders
• Min 3: Sit Ups
• Min 4 DB DeadLifts

For this repeat it 5 times for a total of 20 minutes. Most importantly, the idea is to maintain the same number of reps through every round. Try not to fall off pace so don't come out trying to go super hard.

Scaling options would be to reduce the weight for the push press and deadlifts. I tend to use 25 lb. dumbbells. To scale the double unders switch to regular single unders.

I hope you enjoy this workout! Don't forget to share your scores!

Enjoy the Rest of your Day!

I hope you crush your health and fitness goals this week! Remember progress takes patience! 

Be Active, Spread Love, Have Fun,​

Shanea Mcgee, MS

• Nutritionist
• CrossFit Level 1 Trainer
• Health and Fitness Blogger