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…
No Push-up Burpees: Similar to the squat thruster but with a jump at the top.
sumo jump squats
rotate through these in order for 6 rounds
Phase 1: The Dumbbell
Dumbbell 5 (AMRAP – Rounds and Reps)
Min 1: 10 DB Push Press (5R&5L)
Min 2: 5 Burpees over DB
Min 3: 10 DB Push Press (5R&5L)
Min 4: 6 Burpees over DB
SCORE: The highest round of completed burpees plus DB push-press
You will do 5 DB push-press on each arm in a single minute, then rest the remaining time left.
The following min, you will complete your burpeed.
You will alternate the minutes between the DB Push-press and the burpee.
Your DB reps will always stay the same, however, you will add 1 rep to every burpee round.
Phase 2: The Slamball
Slamball 5 (AMRAP – Rounds and Reps)
16min AMRAP Ladder
100m SB Run
5 SB Russian Twists (+1 each round)
5 Ball Slams (+1 each round)
Your score will be the highest completed round plus reps
If your ball is heavy, you can do the twists without a ball. Aim to touch the the floor on each side with BOTH hands with feet off the ground.
Phase 3: The Kettlebell
Metcon (AMRAP – Rounds and Reps)
14 Goblet Reverse lunges
8/8 Suitcase KB Deadlift
Phase 4: The Bumper Plate
100m SA plate pinch Farmers Carry (or :30sec march in place each arm
15 Plate Ground to Overhead
20 Mountain Climbers
30 Double Unders
(or 60 singles or 30 double tap drills)
Phase 5: Bodyweight
Bodyweight 20 (AMRAP – Rounds and Reps)
25 Jumping Jacks
Alternating Minutes of:
Running (or 1min of Cardio)