Cardio, Core and Strength

The best sweat you'll get in under 20 minutes!

Team! 
This is a great total body workout that incoporates upper and lower body strength training, core work, and plyometrics with intensity that can be scaled for whatever you are up for today! 
Enjoy! 
-Carla

For those of you not familiar with CrossFit, it is a movement methodology whose founding principle is based upon utilizing a variety of functional movements (movements performed in everyday life) that constantly vary from workout to workout, and are performed at high intensity.

The second founding principle of CrossFit is that every workout can be “scaled” or modified for every age and fitness level and can accommodate physical limitations due to injury or medical conditions.

CrossFit-style workouts are particularly effective for mitigating the decline in muscle mass and bone density that comes with the menopause transition through the use of strength-based workouts, HIIT training, and plyometrics, for example.

Today’s workout is no exception! It incorporates, strength training and plyometrics for muscle and bone health, cardiovascular intensity for heart health, core training to build joint stability, and a yoga sequence to cool down for mental and physical recovery - all things critically important for mid-life women.

Warm-Up

AMRAP 7 minutes (Perform as many rounds of the 4 movements as possible in 7 minutes). Perform each movement in sequence.

• 5 Burpees

• 5 Push-ups

• 10 Ab Mat Sit-Ups (substitute traditional sit-ups with feet anchored/knees bent)

• 10 Air Squats

Movement Practice

Please see the movement alternatives and options in the workout below and use this practice to select your weights and options for the workout. Please watch the video demonstrations to refresh your memory on sound movement mechanics.

Select a moderate weight for the thrusters where you can perform the 25 reps in 2-3 quick sets.

Take 5-10 minutes to run through 1 round of all the movements with your selected options for the workout. Make any needed modifications based on this test round.

Workout

This workout is a modification of CrossFit’s published workout 230226 (that’s “code” for the workout from February 26th, 2023!). You can find a treasure trove of other CrossFit workouts published with scaling options HERE.

10 rounds for time of:
5 pull-ups (sub bent-over dumbbell or barbell rows)
5 push-ups - If you cannot perform strict push-ups from the floor, elevate your hands on a STABLE box, bench, or table at a height that allows you to perform 5 repetitions without rest confidently. For ideal core engagement, avoid performing push-ups from your knees.

5 rounds for time of:
10 Ab mat sit-ups (alternative: traditional sit-ups with knees bent and feet anchored)
10 weighted Good Mornings. Use a barbell as shown in the video or hold a weight to your chest.

2 rounds for time of:
25 dumbbell or barbell thrusters
25 box jumps (if no box, substitute squat jumps)

Movement options:

• For the pull-ups: Substitute a bent-over dumbbell or barbell row. Choose a moderate to heavy weight where you can perform the 5 repetitions unbroken.

• For the box jumps: If you do not have a STABLE box that you can safely jump onto, perform squat jumps instead.

Cool Down

15-minute Restorative Yoga