Workout 16

By April 3, 2020April 5th, 2020No Comments

CrossFit Belmont Heights – CrossFit


Warm-up (No Measure)

8min AMRAP

10 Push Ups

200m Jog

10 Walking Lunges

20 Broomstick Pass Throughs
This is a warm-up and should be done a slower pace with the best movement possible.

If you dont have a broomstick, then use a towel or strap.

Phase 1: The Dumbbell

Dumbbell 2 (AMRAP – Reps)

3 rounds:

AMRAP Each Movement for 2 Minutes or until Failure, whichever comes first

1) Single-Leg Hip Thrust (put DB on hip)(scale with normal hip thrust)


==Rest 1 min==

2) Glute Bridge Single Arm DB Bench Press @ 30X1


==Rest 1 min==

3) Goblet Squat @ 40X1

==Rest 1 min==

4) Single-Arm DB Bent Over Row @ 20X2

==Rest 1 min==

Finish both arms/legs before resting.

A few of these movements are “Tempo”d. Here’s an example with the Squat movement

Exercise = Squat, Tempo = 40X1 (Commonly used for Hypertrophy)

4 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)

0 seconds- When you get to the bottom, how long you pause there for (Isometric)

X seconds- “EXPLODE” or as fast as possible. When you move from the bottom to the top position (Concentric)

1 second- When you reach the top position, how long you pause there for (Paused position)

Phase 2: The Slamball

Slamball 2 (Time)

For Time:

50 Ball Slams

==400m Run==

40 Ball Slams

==400m Run==

30 Ball Slams

==400m Run==

20 Ball Slams

==400m Run==

10 Ball Slams

==400m Run==
If you’re apartment living, you can do this workout WITHOUT slamming.

You will instead do a “Ground-to-Overhead” with the slamball.

Slamball Ground to Overhead: https://www.youtube.com/watch?v=jvmu0h0i-nU

Phase 3: The Kettlebell

Kettlebell 2 (Time)

5 Rounds for time

100m SA Farmers Carry

10 SA KB Cleans (R)

20 Lateral Jumps Over The KB

10 SA KB Cleans (L)

Phase 4: The Bumper Plate

Bumper Plate 4 (AMRAP – Rounds and Reps)

20min AMRAP

100m run

15 plate thruster

10 front to back over plate jumps

10 lateral jumps

Phase 5: Bodyweight

Metcon (Time)

For TIme:

21 Single Leg Bulgarian Split Squat


21 Seated Leg Raises over Object (Over/Back=1)

==RUN 800m (or 4min Cardio)==

15 Single Leg Bulgarian Split Squat


15 Seated Leg Raises over Object(Over/Back=1)

==RUN 800m (or 4min Cardio)==

9 Single Leg Bulgarian Split Squat


9 Seated Leg Raises over Object(Over/Back=1)

You can add weight to your split squat if you like, or do it without any.

Watch the video on the seated leg raise for scaling/mods (They’re great!)

Bulgarian Split Squat: https://www.youtube.com/watch?v=7Aqeb8UHl4k

Seated Leg Raise: https://www.youtube.com/watch?v=EvleorZT7wU


Metcon (Time)

OPTION 1: Running

For TIme:

1-Mile Run (with RULES!!!)

RULES: 30sec Running, 30sec Resting (where you stop)

Scaling would be walking during the rest.

Metcon (Distance)

OPTION 2: I’m Tired of Running

For Distance:

20min Riding a Bike (any kind, road bike, cruiser…doesn’t matter)

Go 30sec HARD, 30sec Barely pedaling

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