Name: Playbook - Juli Bauer Roth - CrossFit Style Workout
Uploaded: 2024-04-27T16:18:40.569Z
Duration: 44 min
Description: CrossFit Style Workout

Nikki

Time for another CrossFit vibe! Remember - form always come first! Find a weight where you can keep your form while also challenge and rest as needed! Enjoy!

Equipment needed:
✅ barbell & plates 
✅ kettlebell 
✅ rack
✅ box or bench 
✅ long band 

Warm-up:
3 rounds of:
1m jump rope
20 banded pull aparts
20 plank shoulder taps
20 Russian kb swings 
10 single arm kb cleans, each side 

Workout:
3x20 barbell back squats 

4x max effort inverted barbell row 

5 rounds of:
10 power cleans
12 push ups
15 box jumps 

Cool down:
2 rounds of:
1m couch stretch, each side 
:30s wide leg stretch with reach
10 scorpion stretch
:30s cobra stretch
:30s shoulder stretch, each side

- Jump rope with the rope passing under your feet once each jump

Jump rope

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

Banded pull aparts

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Begin with kettlebell on the floor and hips pressed back
- Swing kettlebell in between legs and clean up to your shoulder

Single arm Kettlebell clean

Warm-up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted barbell row

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Metcon

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch

Wide leg stretch with reaches

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

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!

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

More workouts from Juli Bauer Roth