Can you get 150+ reps on this CrossFit Workout For Home?

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Can you get 150+ reps on this CrossFit Workout For Home?

Can you get 150+ reps on this CrossFit Workout For Home?

Oh man! This CrossFit Workout left me spent after only 18 minutes! You can hit today's workout of the day with just a pair of dumbbells, kettlebells or a barbell, along with a broomstick! In this video I break how to perform the warm up workout, as well as movement standards and efficiency. I’ll definitely be saving this workout for later, since it was definitely one of my favorite at home CrossFit workouts yet! Let me know how the workout goes for you and if you enjoyed it as much as I did! :)

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|Warm up|
   Every 2:00 x 4 Sets
10 Bent over rows
10 RDLs
10 Straight leg sit ups
Remaining time: Glute bridges

|CrossFit Workout For The Day|
   EMOM x 18 Minutes
1 - Farmer carry hold
2 - 15 Unbroken deadlifts
3 - Max jump overs

|CrossFit Workout SCALED|
    EMOM x 18 Minutes
1 - Farmer carry hold
2 - 15 Unbroken deadlifts
3 - Max step overs

|Suggestions|
Ideal reps completed: 90-150+ reps
Weight: Men - 30-50lbs | Women - 15-40lbs (be able to go unbroken)
Intensity level: 80-90% of max heart rate (Breathing hard, get uncomfortable)

|Tips & Strategy|
For this CrossFit WOD at home, you want to have a weight that allows you to go the whole 60 seconds on the farmer carry, as well as go unbroken on the 15 deadlifts. You can make the jump overs as challenging as you’d like based on how high you set the broomstick. Really push the jump over to see if you can hit 150+ reps!

3-2-1-GO, pick up the weight and hold it for the entire minute. Be sure to have a firm grip on the weight, but don’t give it a death grip and waste forearm strength! Once the second minute hits, go right into the 15 deadlifts. Focus on initiating the movement with your hips by pushing them back, and then once the weight gets close to the floor, you can drop the hips down slightly to get some assistance from the quads (you want it to be a conventional deadlift, not a Romanian or stiff leg deadlift). The 15 reps should take around 25-35 seconds so you get to rest the remaining time of that minute. Minute 3 is where you want to go HARD! Knowing that all you have to do next is just hold your weight, go as fast as you can up until the :50 mark, take a deep breath or two, then pick up your weight for the farmer carry again.

 

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