Name: Playbook - Juli Bauer Roth - CrossFit Style Workout
Uploaded: 2024-04-27T16:18:41.070Z
Duration: 45 min
Description: CrossFit Style Workout

Teri

Brittany

We love a good CrossFit vibe huh? It’s a fun one. Make sure that you’re keeping your core strong and stable with the power cleans and push ups. Fork over speed or weight. Always. Enjoy this one!

Warm-up:
2 rounds of:
:30s jumping jacks
:30s plank shoulder taps
:30s mountain climbers 
:30s banded pull apart a 

Workout:
3x6 power cleans 

6 rounds of:
:20s push ups
:10s rest 

5 rounds of:
10 KB snatch (right side)
10 burpees 
10 KB snatch (left side)
10 burpees 

Cool down:
2 rounds of:
:30s pigeon stretch
:30s thread the needle stretch 
6 tricep stretch
:30s shoulder stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Plank shoulder taps

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm-up

- Stand with feet about hip-width apart, barbell against shins.
- Hinge forward at waist with a flat back, bending slightly to grab bar with an overhand grip. Hands should be right outside knees. Be sure your chest is up, core is tight, shoulders are back, and head is in a neutral position.
- In one fluid motion, lift bar, pushing through feet, engaging glutes and thrusting hips forward; keep bar close to body as you pull it toward chest. Quickly flip wrists back, drop into a quarter-squat, and “catch” bar in front of shoulders, bringing elbows forward.
- Stand with triceps parallel to floor; flip wrists down and lower bar, bracing core and hinging at waist to relieve pressure on back.

Power Cleans

Push Ups

- Perform a kettlebell snatch
- Transition into a kettlebell windmill
- Repeat for desired reps
* Work both sides

KB Snatch (right side)

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

KB Snatch (left side)

Metcon

Pigeon stretch

Thread the needle stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Shoulder stretch

Cool down

CrossFit Style Workout

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

CrossFit Style Workout

Community

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