Back

Bodyweight Only At Home Workout

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

View Public Whiteboard

Warm-up

Ido Portal Hang and Squat (No Measure)

10 minutes of squat clinic and hanging
https://www.youtube.com/watch?v=lbozu0DPcYI

Strength Work

Broad jump (5 x 5 )

find max distance broad jump
5 sets of 5 max distance reps.

Just go back and forth in your living room. Land softly, but jump far each time. We are looking to display power.

Rotating Planks (4 x 5-10 reps each direction)

https://www.youtube.com/watch?v=bi35JMxwICU
Superset with jumping lunges

https://www.youtube.com/watch?v=bi35JMxwICU

Plyometric Lunges (4 x 5 reps on each leg)

https://www.youtube.com/watch?v=15FO9ESkrBo
Looking for speed and fluid transistion.

https://www.youtube.com/watch?v=15FO9ESkrBo

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

100 single jumps (with or without a rope)

10 Russian Twists each direction (hold a weighted implement from around the house)

20 Supermans

Bear Crawl 50 feet (dragging weighted implement you used for russian twists if possible)

Repeat
If you don’t have an implement, simply crawl for 50 feet.

50 feet is approximately 30 seconds of time