Name: Playbook - Juli Bauer Roth - CrossFit Style Workout
Uploaded: 2024-02-24T21:26:47.727Z
Duration: 54 min
Description: CrossFit Style Workout

For my CrossFit lovers out there, who loves a mixture of lifting + high intensity, this one is for you!! Enjoy!

Warm-up:
3 rounds of:
30 jumping jacks
10 hip cradles
10 forward leg swings, each side
10 dead stop kb swings 
5 push up to pike push up

Workout:
10-10-8-6-4 power cleans

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

6 rounds of:
20 skier swings
15 dumbbell push press
10 burpee pops
1m rest 

3x15 barbell ab roll outs 

Cool down:
2 rounds of:
:30s kneeling hip flexor stretch, each side 
:30s figure four stretch, each side 
:30 thread the needle stretch, each side
10 scorpion stretch
:30s cobra 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

Hip cradles

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Place the kettlebell on the floor, then take two steps back setting your feet just about shoulder-width apart.
- Push your butt back towards the wall, keeping back flat, while reaching forward with your hands to grab the handles.
- Stand up aggressively, driving your hips forward and squeezing your glutes.
- On the descent, you’ll bring the kettlebell through your legs then return it to the starting position, bracing again as you prepare for the next rep.

Dead Stop Kettlebell Swings

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

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

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Skier swings

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Burpee Pops

Metcon

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

Kneeling hip flexor stretch

Figure four stretch

Thread the needle stretch

Scorpion stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Cool down

CrossFit Style Workout

Gym Lower Body

Dumbbell Upper Body

Gym Split Day

Gym Legs

HIIT

Core

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Bodyweight Travel Workout

Sara

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 🙌🏼

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

CrossFit Style Workout

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