Workout of the Week - Squat it Out
As we enter the time of year affectionately known as “Brrrr” the workouts will have to continue to get creative as many of us, especially in the northern part of North America, take our talents indoors.
An “easy”, by which I mean you don’t need much equipment to do it and can be done indoors, the workout is one that I was able to complete at my home gym, Crusher Fitness + Health.
For Time:
18-15-12
Front Squats (135/95)
25-25-25
Situps
-Rest 2:00-
12-9-6
Front Squats (185/135)
25-25-25
Situps
-Rest 2:00-
2:00 max front squats (135/95)
Your score is your total time and then subtract 1 second for every rep you do during the max front squat 2:00
This hurt a bunch. My goal wasn’t so much the time that it would take me to complete, but to just try and go unbroken through all of the sets. Might not seem like a huge goal, especially for you with super-strong legs, but for me, it was something to shoot for, and also not having to clean it back up lit a fire under as well. I was able to do it, for better or worse, and by far the worst round was that round of 9 (185/135).
Then of course there is the little number at the end. It is good to have a number in your head of the reps that you want to get to but know that that number will decrease by about 10 fairly quickly.
This workout does not have to be done with a barbell either! If you found some odd objects to hold (chair, dog, TV, etc.) while working through it, it might present a different kind of challenge, and that is ok too!
MORE FUNCTIONAL FITNESS
Get ready for some shoulder to overhead, front squats, and box jumps with a twist!
Looking for some pro-tips when it comes to dropping-in at a CrossFit gym? Read this.
This week’s workout comes from our drop-in at CrossFitEO in Munich, Germany.
This week we’re coming to you from Salzburg, Austria with 3 barbell complexes and a common movement like you’ve probably never done before in the workout…
Grab some dumbbells, this quick workout will have you feeling the burn!
Who’s ready for a long (but epic) sweat session?! This one comes from CrossFit B’Bros in Budapest!
Here’s an awesome partner workout from one of our favorite boxes in Munich, Germany!
3 Rounds at 85% sustained effort: Run 200 meters, 5 CTB, 5 TTB, 5 Pull-ups, Assault Bike 400 meters, 4-6 Strict Ring Dips, 12 Hand-release push-ups, 200 M Row, Rest walk 2 minutes, 30 seconds between rounds
A little bit of everything here to build that strength!! Chest-to-bar pull-ups, Row, Strict Ring Dips, Ring Push-ups, Assault Bike and plenty of rest in between. Check it out!
3 Rounds For Time of: 30 Wallballs, 20/15 calories on the assault bike, 10 deadlifts, 65% of 1RM
4 RFT (rounds for time) starting every 6 minutes of: 12/10 cal row, 8 CTB pull-ups, 8 box jump overs, 16 KB swings = 70/53 lbs., 8 box jump overs, 8 TTB, 12/10 cal bike
AMRAP 10: 10 Power Cleans (155/103 lb), 10 Bar-Facing Burpees, 50 Double-Unders
#WorkoutoftheWeek 9.9.2019 comes to us from CrossFit LoDo in Denver, CO. Read more in the blog!
#WorkoutoftheWeek 9.2.2019 comes to us from Revival Strength and Marcus Filly’s ATS programming, Day 29.
For Time @ 75%: 18-14-10-8-6 reps of: Dual Russian Kettlebell Swings 70/53 , Dual Kettlebell Rack Reverse Lunges (total reps) 70/53, Rest 3mins. For Time @ 75% : 8-10-12-14-16 of: Burpee Plate Jumps, KB Snatch R 70/53 , KB Snatch L 70/53
#WorkoutoftheWeek 8.13.2019: Move Steady - Three Rounds For Time: 40m Single Arm KB Rack Carry/arm 70/53 , Assault Bike 1/.8 Miles , 15 Supine Toes to Bar 20X0 , 15 KB Sumo Jump Squats 70/53
We’ve got an awesome partner workout from CrossFit Vienna for ya! Get ready to SWEAT!