press squat hop

CrossFit

7 Rounds for Reps

Each Round is 30 Seconds “ON” / 30 Seconds “OFF” at Each Station:

Station 1: Alternating Dumbbell Shoulder Press
Station 2: Dumbbell Squats
Station 3: Dumbbell Hop Overs / Double Unders

The Flow:
30 Seconds Max Reps Alt Sh Press
30 Seconds Rest
30 Seconds Max Reps DB Squats
30 Seconds Rest
30 Seconds Max Hop Overs/DU
30 Seconds Rest
7 Total Rounds so 21 Total Minutes

Goal: 250-350 Reps Total

Comment: Total Reps From All 3 Stations for All 7 Rounds Combined – make note of how many per movement (Each Alternating Press Counts as 1 Rep – so Right Press = 1, Left Press = 2…and so on)

Choose a load you can get at least 10 reps on the shoulder press each time, so either use lighter dumbbells or use a single dumbbell with both arms, go for it and use both dumbbells for the squats.

Those of you who are super proficient with double unders are likely going to have a much higher rep count on this one. Keep that in mind when assessing the goal!

Set up for the strict press with the DBs on the shoulders with elbows in front of the body. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 6 reps is 3 per arm.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For this workout you will want to choose a jumping variation that will not be super broken up. You could also choose to use this opportunity to practice the skill of jump rope or the double under.

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BarnFit

5 Rounds for Reps

Each Round is 30 Seconds “ON” followed by 30 Seconds “OFF” at Each Station.

Station 1: Dumbbell Shoulder Press
Station 2: Squat
Station 3: Single Unders / Taps

Flow:
30 Seconds Max Overhead Press
30 Seconds Rest
30 Seconds Squat
30 Seconds Rest
30 Seconds Single Unders / Taps
30 Seconds Rest

Goal: 180-250 Reps!

Comment: Total Reps from All 3 Stations and All 5 Rounds Combined – make note of how many reps per movement

For this workout you will perform 30 seconds of movement, followed by 30 seconds of rest for 5 rounds or 15 minutes total.

For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

For the Squat you may hold a weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

Do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

For the taps /single unders you will pick a pace where you can move for the whole 30 seconds.  You may also choose to do low step ups if jumping or skipping is not an option.

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