CrossFit Style Workout At Home | Dumbbell Only CrossFit WOD

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CrossFit Style Workout At Home | Dumbbell Only CrossFit WOD

CrossFit Style Workout At Home | Dumbbell Only CrossFit WOD

 
We’re bringing you another CrossFit style workout at home, and all you need for today is a pair of dumbbells! Today’s CrossFit WOD is a 20 minute EMOM that is going to have your muscles burning and body sweating. This workout is all backside focused, so you’ll be feeling it in your Hamstring, glutes, and back muscles. Let us know what you think of this dumbbell only CrossFit WOD in the comments, as well as how many reps you performed of the deadlifts and plank rows in total. Please leave a like if you enjoyed the video, and subscribe for lots more CrossFit WODs
|Warm up|
   3 Rounds (:30 each)
Dead bugs
Reverse lunges
Plank shoulder taps
Romanian deadlifts
 
|CrossFit Workout of the day|
   EMOM x 20 Minutes
1- :30 Glute bridge hold
2- Max DB Deadlifts
3- :30 Row hold
4- Max DB Plank rows
 
Today’s workout is a 20 minute EMOM (every minute on the minute) consisting of four different movements, equaling a total of five rounds. The first and third minutes are thirty second isometric movements, meaning you will hold a static position to fatigue the muscles. Start that minute with the hold, and once you hit thirty seconds, rest the remaining thirty seconds. The second and fourth minute you’ll perform as many repetitions as possible of the movements, which out of the five rounds will total up to your score for today’s WOD (workout of the day).
 
The glute bridge hold will fatigue your glutes and hamstring before your deadlifts. Be sure to keep your rib cage down by squeezing your core, and not let yourself push the hips to high causing your back to overextend. For the deadlifts, keep your spine long and shoulders back the entire movement in order to ensure a neutral back position (no “dog pooping” backs). The row hold will tire out your lats and rhomboids (muscles that bring your shoulder blades together). On the plan rows you want your body to be as still as possible as you pull the weight to your body. Try to not let your torso twist by keeping your feet wide for a strong base, as well as keeping your core engaged.
 
Leave any questions you have on the workout down below and let me know what you thought as well! Again, please leave a like if you enjoyed the video and would like to see more!

 

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