FIT BOMB - CrossFit Open 16.2 "at Home" Workout (simple and brutal)
The OPEN is coming! The OPEN is coming!!
That's right folks the CrossFit Open is coming and that means the weights at Cherry Bomb are going down and the metabolic conditioning, the sweating and the gymnastics are going up!
So, I thought, why not toss in a past OPEN workout you can do AT HOME, to get prepared for the fun that's about to ensue at Cherry Bomb WOOP!
*Even boys... just because I'm a lady doesn't mean I can't help.*
All it was, was these 3 moves done every 4 minutes with a time cap of 20 minutes. That's it.
No problem right? Wrong!
25 Toes to Bar
50 Double Unders
15 Barbell Squat Cleans
The original CrossFit version had the weights going up every round on the Squat Cleans and the reps dropping by 2. I was only capable of hitting the 3rd round. The Cleans were just too darn heavy for little ol' me. So I decided why not make an "at home' version of this. Can't be that complicated to explain - 20 minutes later and I had confused myself.
Well, well, well, that wasn't my only problem. How in the heck are folks at home supposed to do toes to bar AND continuously go up in reps with whatever they have at home. I can't expect everyone to have a gym full of various weights so, I simplified the whole thing.
ONE WEIGHT TO RULE THEM ALL!
The same reps and the same weight for 5 rounds. Done!
We made this DOABLE almost anywhere and by most anyone! The video has modifications in it for those unable to swing wildly from bars or do double-unders. Check it out.
THE MODIFIED FOR HOME - OPEN WOD 16.2.
5 Rounds
Time cap of 20 minutes
25 V-Up or Tuck Ups
50 High Knee Skips OR Double Unders
15 Dumbbell OR Kettlebell OR anything you got, Squat Cleans. GO HEAVY
Try to finish each round in under 4 minutes.
Set a timer to go off every 4 minutes for a total of 20 minutes.
If at any point you can't get THAT round done in that particular 4 minute time slot, your workout is done. Good luck next time :)
You can start your next round any time. There is no need to wait for the follow 4 minutes to start.
Example... you finish your first round at 3:10 seconds... start right away or take a break. It's up to you. If the second round you are unable to finish before the timer goes off at 8 min. mark then your workout is done.
CHECK OUT OUR INSTRUCTION VIDEO
You're racing the clock!
Confused? Ask a question.
Need help getting started? Contact me and I'll help any way I can.
*Even boys... just because I'm a lady doesn't mean I can't help.* Just check out these boys.
http://www.cherrybombgaragegym.com/contact.html
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Hi Sara, you are awesome.
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