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Description

This is a crossfit routine that is broken down into 3 elements; 1. Resistance, 2. Kettlebell and other equipment, 3. Bodyweight. Have a sweating good time!


Exercises

Set 1: 4 rounds
Barbell Hang Cleans
Weights: Moderate
Barbell Hang Cleans
20 reps
Push Presses
Weights: Moderate
Push Presses
20 reps
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
25 reps
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
20 reps
Barbell Front Loaded Squats
Weights: Heavy
Barbell Front Loaded Squats
15 reps
Weights: Heavy
Thrusters
15 reps
Rest
Rest
45 seconds

Set 2: 4 rounds
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
20 reps
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
20 reps
Kettlebell Figure Eights
Weights: Moderate
Kettlebell Figure Eights
20 reps
Left Turkish Get-ups
Weights: Heavy
Left Turkish Get-ups
10 reps
Right Turkish Get-ups
Weights: Heavy
Right Turkish Get-ups
10 reps
Barbell Bicep Curls
Weights: Heavy
Barbell Bicep Curls
10 reps
Bicep Curls
Weights: Heavy
Bicep Curls
10 reps
Rest
Rest
45 seconds

Set 3: 4 rounds
Pistols
Pistols
20 reps
Squat Jumps
Effort: Very Hard
Squat Jumps
15 reps
Star Push-ups
Star Push-ups
20 reps
Tricep Dips
Tricep Dips
15 reps
Hanging L Raises
Hanging L Raises
20 reps
Plank Hop Outs
Effort: Vigorous
Plank Hop Outs
30 seconds

Workout Discussion

16 Jan
No muscle ups?

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