Workout 19

By April 6, 2020No Comments

CrossFit Belmont Heights – CrossFit

Indoor Cardio Options (No Measure)

So, if it’s raining or you are unable to get outdoors, here are some indoor cardio options.

Rower: If you have one

Assault Bike: If you have one

Jump Rope: Double Unders or Singles

Running in Place: Think P90X and insanity…

High Knees

Mountain Climbers

Jumping Jacks

No Push-up Burpees: Similar to the squat thruster but with a jump at the top.


Warm-up (No Measure)

:60 Run or Cardio of Choice (Easy)

5x Inchworm Downdog to Updog

:60 Run or Cardio of Choice (Moderate)

10 World’s Greatest Stretch

:60 Run or Cardio of Choice (Hard)

5x Inchworm Downdog to Updog

:60 Run or Cardio of Choice (Moderate)

10 World’s Greatest Stretch

:60 Run or Cardio of Choice (Easy)

5x Inchworm Downdog to Updog

Warm-up movements should be DYNAMIC, so keep it moving and flow through these!

Inchworm Downdog to Updog: https://www.youtube.com/watchv=7ji93kghQlc

World’s greatest Stretch: https://www.youtube.com/watch?v=-CiWQ2IvY34

Phase 1: The Dumbbell

Dumbbell 4 (Time)

“Don’t Drop That Sh!t, Pray to God You Don’t Drop That Sh!t”

15min EMOM

Min 1- SA DB OH Walking Lunges (switch hands as you like)

Min 2- SA DB Farmer’s Carry (switch hands as you like)

Min 3- DB Goblet Carry (hold the DB at the center of your chest, and walk)

Repeat these 3 minutes 5 times…
Goal is to never drop the DB.

For this workout, you will walk around for 15min, attempting to never put the DB down.

When you put the DB down, that time will be your score.

Rest for a minute, then pick up the weight, and continue to hold the DB (following the sequence) for as long as possible until the 15min is up.

Phase 2: The Slamball

Slamball 4 (AMRAP – Rounds and Reps)

15min AMRAP


Slam Ball Jump Squat

Slam Ball Shoulder-to-Overhead

200m Run (Sub with 1min of a Cardio movement of your choice)

SCORE: Your score will be your highest completed round plus any extra reps.

i.e.- I completed 10 squats in the round of 30… my score is 25+10
Focus on full depth squats, and getting a couple of inches off the ground.

If your ball is heavy or you are fatiguing, remove the jump and just squat the ball.

For the should-to-overhead, you can press, push-press, or push-jerk.

Phase 3: The Kettlebell

Kettlebell 4 (AMRAP – Rounds and Reps)

16min AMRAP

10 KB Swings.

15 KB Sumo Dead Lift High Pulls.

20 KB Goblet Squat

Every time KB dropped, do 4 Hollowrocks

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

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
If you don’t have a target to reach to, then find a stable object to jump onto or over.


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