13. BIGDOG STRENGTH AT HOME 2
A. 5´FOR QUALITY:
5 sec Hollow, 4 Single Leg V Ups, 3 V Ups
20 sec Superman Hold
16 Double Unders
*+1 every round
C. 16´EMOM: (any object is wellcome)
M1: Bicep Curls
M2: Bench Dips
M4: Shoulder Press
This is the second session of workouts at home. Take any heavy object and enjoy it!
14. SHE’S THE SCHMITT
Buy-In: 31 calorie Row
31 Dumbbell Curls (2×45/25 lb)
31 Dumbbell Floor Presses (2×45/25 lb)
31 Walking Lunges
31 Dumbbell Deadlifts (2×45/25 lb)
31 Dumbbell Goblet Squats (2×45/25 lb)
4 Burpees at the top of each minute (starting after the row)
Starting after the row buy-in, perform 4 burpees at the top of each minute. If the row is completed in 1:01, do the first four burpees at 2:00. Do the dumbbell curls left/right together (not alternating).
Score is the time on the clock when the last set of double-unders is completed.
15. Bicep Curl Arm Workouts – RAGNORAK
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2×16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2×16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
You have 10 minutes for 3 attempts at max total double kettlebell half snatches. ON your first attempt, don’t go all out as you know that you’ll have 2 more attempts to come.
Half snatches are where the kettlebell is snatched up overhead and then dropped into racking before the next rep.
The only task that is scored are the double kettlebell snatches. The reps of all three attempts are added and used as the final total score for this WOD.
2 minutes of:
Alternating Reverse Lunges
UKC: Replace the snatch with clean and push press.
The Pace Maker: Replace full snatches with half snatches or clean and push press. Replace overhead reverse lunge with racked reverse lunges
Strength: Replace double bell work with single and repeat the sequence on both sides
Power: Replace double bell work with single and repeat the sequence on both sides
Beginner option for the final task is single kettlebell work with only one switch per attempt.
16. Bicep Curl Arm Workouts – CURL WORKOUT
- how-to-lose-weight: Photo courtesy of CrossFit Inc. taken at Brick Los Angeles