Name: Playbook - Juli Bauer Roth - CrossFit Style Workout
Uploaded: 2024-04-27T16:18:41.614Z
Duration: 53 min
Description: CrossFit Style Workout

This one is for all the ex-crossfitters or current crossfitters on the app who still love the burn of a metcon while still enjoying some lifting and gymnastics!

- 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

With a running clock, you will complete 5 pull-ups and 5 push-ups then rest the remaining time in that minute. You will repeat this 5 more times, at the top of each minute.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start in a plank position
- Bend at the elbows to come down
- Push through your hands extending your arms to come up

Push ups

Every Minute for 6 Minutes

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine, back flat, sit hips back to stand 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo deadlift

- 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

Treadmill Run

Met-con

- 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

Pigeon stretch R

Pigeon 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!

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

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