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TRANSFORMATION – Lauren Fisher before CrossFit (and 10 of her workouts)

WOD 7

No equipment vacation workout courtesy of @grownstrong. ? Also the perfect workout to do right in the comfort of your home. ?

3 Rounds For Time (15:00 Time Cap):

20 Down Up High Knees
50 Jumping Jacks
20 Plank Jumps
50 Mountain Climbers

Butt stuff ?

HIP THRUST – One of my favorite exercises to work the lower body and BUILD stronger glutes. ? You can often find this exercise gets neglected with the more major lifts. Want to isolate the glutes even more? Add a band. ? I’m using the new @grownstrong Hip Bands. ?

Here I finished with the hip thrusts, GHR’s & Reverse Hypers. The perfect finisher after the workout we did. Now taking it easy the rest of the day because I am FEELING SORE. I’m not used to the volume I was at before and I am feeling it. ? I know it will come back quickly!

WOD 8⠀⠀⠀⠀⠀⠀⠀⠀⠀

PART A)

Complete:
Rotate Stations Every Minute For 9 Minutes (3 Sets):⁠
Station 1: 15-20 Seconds Bent Over Lateral Raises + 15-20 Seconds Hold⁠
Station 2: 15-20 Seconds Lateral Raises + 15-20 Seconds Hold⁠
Station 3: 15-20 Seconds Strict Press + 15-20 Seconds Hold⁠

*Done Without Any Weight Or Very Light Weight*⁠
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PART B)

5 Rounds For Time (10 Minute Time Cap):⁠
10 Crab Toe Tap
⁠10 Burpees
⁠10 Jumping Lunges⁠
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We created an entire bodyweight program filled with more workouts like this called GS-20 so you never have an excuse to miss a workout.

WOD 9

All you need is 30 minutes and a pair of DB’s!

Get prepared to sweat it out! ?

PART A:

Complete:⁠ As Many Rounds As Possible In 4 Minutes:⁠
10 DB Deadlift
⁠10 Burpees⁠
*Rest 2 Minutes*⁠

As Many Rounds As Possible In 4 Minutes:⁠
10 DB Front Squat
⁠10 Burpees⁠
*Rest 2 Minutes*⁠

As Many Rounds As Possible In 4 Minutes:⁠
10 DB Shoulder To Overhead
⁠10 Burpees⁠

*Need DB’s⁠

PART B:

Every 90 Seconds For 9 Minutes (6 Sets):⁠
5 Reptile Slides (Each Side)
⁠10 Snow Angels⁠

WOD 10

Sumo squat RDL. A funny movement to do at the gym & definitely might get some stares… ? But holy this worked the glutes. ? Definitely got sore from these!

4 sets of 10-15 reps. Goal is to start light with the higher rep range and go heavier each set to the lowest rep scheme. Ended with 75lbs, but think I can go heavier next time I do these. My glutes were on fire.

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