Bodyweight Only At Home Workout

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Ido Portal Hang and Squat (No Measure)

10 minutes of squat clinic and hanging

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)
Superset with jumping lunges

Plyometric Lunges (4 x 5 reps on each leg)
Looking for speed and fluid transistion.


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)

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

50 feet is approximately 30 seconds of time