Workout Wednesday – Two for One
With the world wide CrossFit Open upon us we have a few classic workouts for you. Have fun, use great form, and let me know if you have any questions.
All questions are good!
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Warm-Up
2 easy rounds of:
5 deadlifts
4 squat cleans
3 shoulder to overhead
Run 100m
Dumbbell Workout
5 rounds for time:
12 DB deadlifts at 50/35’s
9 DB power cleans
6 DB shoulder to overhead
Rest at least 10 minutes
1-10 for time of:
DB front squats with 50/35’s
Burpees
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Bodyweight Warm-Up
20 arm circles forward and backward
2 easy rounds of:
6 pistol squats OR air squats
8 burpees
Run 100m
Adv Bodyweight
5 rounds for time of:
12 alt pistol squats
9 tuck jumps
6 strict handstand pushups
Rest at least 10 minutes
1 -10 for time of:
Squat jumps
Burpees
Example:
1 squat jump
1 burpee
2 squat jumps
2 burpees
…
Starter Bodyweight
1 -10 for time of:
Air squats
Burpees
Example:
1 squat
1 burpee
2 squats
2 burpees
…
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Performance Warm-Up
2 easy rounds of:
5 deadlifts
4 squat cleans
3 shoulder to overhead
Run 100m
Adv Performance
“DT” 5 rounds for time:
12 deadlifts at 155/105
9 power cleans
6 shoulder to overhead
Rest at least 10 minutes
1-10 for time of:
DB front squats with 50/35’s
Burpees
Performance
“DT lite” 5 rounds for time:
12 deadlifts at 115/85
9 power cleans
6 shoulder to overhead
Rest at least 10 minutes
1-10 for time of:
DB front squats with 35/20’s
Burpees