Name: Playbook - Juli Bauer Roth - CrossFit Style Workout
Uploaded: 2024-04-27T16:18:40.355Z
Duration: 40 min
Description: CrossFit Style Workout

Nikki

Equipment needed:
✅ jump rope
✅ kettlebells
✅ barbell

Warm-up:
2 rounds of:
1m jump rope
5 inchworm to spiderman lunge
5 quadruped tspine rotation, each side 
:30s quadruped adductor stretch, each side 
20 Russian kb swings 
10 standing bottoms up kb press, each side 

Workout:
Every minute on the minute for 25 minutes:
Min 1: 10 power cleans
Min 2: 6 burpees over the bar 
Min 3: 8 mountain climber series 
Min 4: 8 push ups
Min 5: rest 

Cool down:
2 rounds of:
5 cat cow
:30s kneeling hip flexor stretch, each side 
:30s side reach stretch, each side 
:30s thread the needle stretch, each side

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

Jump rope

Inchworm to Spiderman Lunge

Quadruped T-spine rotation R

Quadruped T-spine rotation L

Quadruped adductor stretch R

Quadruped adductor stretch L

- 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

- Stand with kettlebell in the one hand with the bottom of the kb up towards the ceiling 
- Start with elbow bent to 90 degrees press kettlebell straight up and lower back down under control

Standing bottoms up KB press R

Standing bottoms up KB press L

Warm-up

An EMOM means every minute on the minute. That means in the first minute you’ll complete 10 power cleans then you’ll rest the remaining time left in that minute. Then once the clock hits the second minute, you’ll complete 6 burpees over the bar then rest the remaining time left in the minute. You’ll repeat with the mountain climber series and push ups. Then you’ll rest a full minute before repeating 4 more rounds.

- 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

- Perform a burpee with chest touching the floor
- Hop over the barbell 
- Rotate your body 180 degrees and repeat

Burpees Over Bar

- 2 diagonal mountain climbers - bringing each knee to opposite elbow
- 2 mountain climbers - bringing both knees to chest
- 2 mountain climber jumps - bringing both legs and up to outside of each foot

Mountain Climber Series

Push Ups

EMOM

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Kneeling hip flexor stretch R

Kneeling hip flexor stretch L

Side reach stretch R

Side reach stretch L

Thread the needle stretch R

Thread the needle stretch L

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

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