Name: Playbook - Suzanne Svanevik - Vacation Workout • CrossFit Fullbody
Uploaded: 2022-12-04T11:53:03.267Z
Duration: 30 min
Description: Vacation Workout • CrossFit Fullbody

Team (2) 
10 rounds (5 each) of:
• 5 Pull ups
• 10 Push ups 
• 15 Air squats 
10 rounds (5 each) of: 
• 5 Hang power cleans 
• 5 Front squats 
• 5 Push press 
10 rounds (5 each) of:
• 5 Toes 2 bar 
• 5 Dips
• 5 Burpees over the bench

- Pull yourself up until your chin is over the bar
- The elbows should be extended in the bottom position on every rep

Pull ups

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Push ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Go down to below parallel in the bottom position on every rep

Air squats

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Think about getting underneath the bar
- Catch the bar at shoulder height

Hang power clean

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Grab a barbell and hold it with a grip that is a little less than shoulder-width apart. Pull the barbell just above shoulders with elbows close to your body. Bend your knees and lower your body in to a half-squat position.
- Press the weight over your head as you press through the heels to explosively stand up, and lower the bar back down to the starting position.

Barbell push press

- Raise your legs without swinging back and forth
- Focus on your core

Toes to bar hanging leg raise

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Do one burpees and jump over the bench with your legs together and do another burpees
- One burpee and one jump over the bench is one rep

Burpees over the bench

Vacation Workout • CrossFit Fullbody

Legs And Glutes Workout

Dominique Walker

Push Workout

My legs are on fire I love it! The seated calf raises killed me. 🔥

Eliana Georgiana

Calf raises at the end was brutal 🥵🔥

Vacation Workout • CrossFit Fullbody

More workouts from Suzanne Svanevik