Workout of the Week 2/28/2021
Happy Sunday everyone!! It is the last Sunday of February and time for another Workout of the Week! As each week passes we get closer and closer to our big move back to the states. By the end of March, we should be back stateside and working on finding another new normal.
The CrossFit Open is also starting soon and this year it looks different yet again. Although I can't say that it is a bad thing. I was kind of disappointed that I wouldn't be able to participate in the Open this year because the gyms are still closed in Germany and I will be in the middle of a move. But thankfully CrossFit has a "no equipment" group that I will be signing up for. That way I can still do the Open even if it is different than I have done in the past.
Enough of that for now. Let's get into this new workout. For today, we will need a kettlebell and a jump rope. Oh, and a place to run.
Movements
The first movement is a run. Now this workout is a longer one and designed to improve endurance. You can either go do this at a track or if you have a 1 mile route already measured near your house then that will work too. A treadmill will also work if you need to stay inside.
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 there 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.
Workout of the Week
For Time:
- 1 mile Run
- 200 DUs
- 50 KB Swings
Scaling options would be to walk instead of run or if you have a rower you can do that instead. Typically you would sub 400m run for 500 m row, so therefore a 2K row would be the substitution. For the double unders you can do single unders and I would suggest increasing it to 300 single unders. As for the KB swings you can lower the weight or switch to Russian KB swings where the KB only swings up to eye level.
I hope you enjoyed this workout! Be on the lookout next week for another workout. And if you like these workouts please check out my 28 Day Kick-start program or any of my Fitness and Nutrition Programs!