If you love the functional, high-intensity style of CrossFit training, but aren't quite ready to come out of isolation to join your local box (uh, that’s CrossFit-speak for gym), this workout is for you. It enlists the same moves you’d get from a typical WOD (workout of the day), but it uses minimal equipment and is totally modifiable.
If you’re lucky enough to own a barbell, then you’ll be able to do the routine as is. For the rest of us, make it at-home friendly by swapping the barbell for dumbbells or a single dumbbell where you can. You can also use a sandbag, or make your own by filling a duffle with bags of sand. For the barbell rollout exercise, use a regular ab wheel or swap for plank walk-outs.
Know the Lingo
New to CrossFit? A quick crash course in the basic terminology:
AMRAP: As Many Rounds As Possible
Box: A CrossFit gym
Double Unders: A skipping rope technique where the rope does two rotations per jump
WOD: Workout of the Day
12 Front Squat
50 Double Unders
12 Barbell Split Jerk
25 Kettlebell Swing
*5 Barbell Rollout x 3 sets
*Perform after the 15-minute AMRAP
Hold the barbell in a racked position cradled in your fingertips at shoulder height, elbows pointing forwards. Engage your core and glutes (A). Keeping your chest lifted and spine neutral, bend your knees and lower your hips into a deep squat (B). Press back up to standing and repeat.
Modification: If you have a shoulder injury or poor mobility, swap this exercise for a goblet squat.
This is an advanced exercise so if you are new to skipping, go for single rotations.
Barbell Split Jerk
Begin standing, holding the barbell in a racked position. Make sure your core is engaged (A). Bend your knees slightly, then explosively press the bar straight overhead while moving your feet into a split stance with your front knee slightly bent (B). Step your feet back in line with each other, then bring the bar back to the racked position with control. Repeat.
Modification: Practice with an unloaded bar if you are new to this exercise.
Stand with feet shoulder-width apart, holding a kettlebell in both hands down in front of your legs. Drive your hips back to swing the kettlebell between your legs, then thrust your hips forward and extend your legs to raise the kettlebell up to eye level. Continue the swinging motion for all reps.
This motion uses force from your legs and glutes, not your arms.
Place a loaded barbell on the floor and kneel in front of it. Grasp the bar with hands wider than shoulder-width and position your body so your head is in line with the bar (A). Keeping your arms straight, roll the bar along the ground in front of you, lowering your torso as far as you can (B). Use your core to reverse the motion to the starting position and repeat.