3. Swimming CrossFit Workouts – Deep Blue Pool
6 rounds for time
- 25 m Swim Sprint
- 25 m Under Water
- 45 sec Plank
- 45 s Wall Sit
- 30 Leg Raises
- 30 Supermans
- 20 Super Dogs
- 10 Inchworm with Push Up
Swim as fast as you can to the end of the pool, get a big breath and try to go all the way back underwater. Of course if you feel like you are dying get up for some air and then keep going underwater the rest.
While still catching your breath after the sprint and underwater swim, go straight into the plank and wall sit to calm down.
Leg raises are when you lie on the floor, you can put your palms under your glutes and lift the legs up and down, never resting them on the floor. Keep the core tight and don’t let the lower back lift from the ground.
Superman is basically back extension, lie on your stomach and lift up feet and arms at the same time. Do this exercise slowly to get more muscle tension.
The Super dog is similar, but then you are on four feet and raise the right hand and left foot at the same time, and then switch. This is also better for you if you go slowly and hold the tension.
Inchworm is when you are standing up, put your palms on the ground while your legs are still straight, and walk your hands forward until you are in a plank position, do one push up and walk your hands back to your feet and stand up.
- SWIM-TEAMS-GAMES2019-DIGITALLINDS-1-2 swim: Courtesy of CrossFit Inc.