Workout of the Week 1/23/22
Happy Sunday, ya'll!! It's time for another Workout of the Week! And I will be honest, we got snow here in South Carolina, which is not something this area is used to, so this workout is designed to be done inside. I don't like being cold, so I will not be running out in this weather anytime soon. Lucky for me, I have a treadmill.
But I digress. It has kinda been a crazy week in this household anyway. Monday we drove back from Florida for my son's football tournament and finished the week with a virtual school on Friday because of the weather. So I was working and teaching at the same time. Who knew I was so multitalented. Needless to say, my exercise has been very limited. So let's get into it.
For this workout, you will need a set of dumbbells and some space. I use an adjustable dumbbells so that I can use whichever weight works best for me. This is a nod at 15.4 CrossFit Open Workout.
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.
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 stand fully extending your hips. Then bring the weights back down.
Workout of the Week
8 Min. AMRAP
- 3 DB Push Press
- 3 DB Cleans
- 6 DB Push Press
- 3 DB Cleans
- 9 DB Push Press
- 3 DB Cleans
- 12 DB Push Press
- 6 DB Cleans
- 15 DB Push Press
- 6 DB Cleans
- Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
For scaling options lower the weight. Originally this was done with a barbell at weights for female athletes 55 lbs for the push press and 65 lbs. for the clean, and for the men 75 lb push press, 95 lb clean. But since we are using DBs I would suggest 25 lb. dumbbells for the pushpress for the women and 30 lb dumbbells for the clean, and for the men 35 lb dumbbells for push pres and 45 lb dumbbells for the clean.
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