A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.
For time:
1000 Meter Row
50 Dumbbell Thrusters

Compare your results to December 9, 2019.

ALTERNATE WORKOUT OPTION – NO EQUIPMENT NEEDED

Complete the following movements at 70% effort for 30 minutes:
20 Jumping Jacks
20 Mountain Climbers
20 Air Squats
10 Single-Leg Deadlifts (Right Leg – no weight)
10 Single-Leg Deadlifts (Left Leg – no weight)
30 second Knee Plank
30 second Squat Hold
60 second Rest

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds

You choose the stretch that you feel that you need the most.

ALTERNATE WORKOUT DEMO:

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Fabian Chavez
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Fabian Chavez

8:48′ 20#DB

Casey
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Casey

Thanks for the no equipment workouts – keeping me sane!

caroline Martin
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caroline Martin

l’ m so appreciative of this site, thank you and thank you and thank you. l’ve been doing crossfit for over 3 years and love how l feel. These at home and no equipment workouts have allowed to keep it up, given our current crisis.

Kelley
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Kelley

Loving the no equipment workout for this crazy covid19 time! Thanks!