At Home Strength
3 Rounds
- 10 Single Leg Romanian Deadlifts per side
- 10 Single Arm Upright Row per side
- 20 Deadbugs
Notes
Today’s strength is three exercises you will rotate through for three rounds. You may rest about :30-1:00 between exercises.
During the single leg Romanian deadlifts, you may use a dumbbell, kettlebell, or barbell. If you struggle with the balance, hold onto something to help you balance and practice a long range of motion.
During the upright row, use a light-moderate weight dumbbell or kettlebell. Try to avoid leaning back or rotating your torso.
During the deadbugs, focus on keeping your lower back down in contact with the ground. Move slowly and with control.
At Home Conditioning
For time:
- 50 dumbbell deadlifts
- 50 AbMat sit-ups
- 50 box step-ups
- 50 single-arm dumbbell thrusters
20:00 time cap
Notes
Today’s workout is the third week of CrossFit HQ’s Support Your Local Box Fundraiser.
The dumbbell deadlifts can be performed with a barbell, kettlebell, or any odd object. They should be light and take no more than 4 sets to complete. Adjust the weight accordingly.
The sit ups should be done at a smooth pace. If you don’t have an abmat, you can roll up a sweatshirt and place that under your lower back, or you can anchor your feet for your sit ups.
The step ups should be done alternating legs. They can be done weighted or unweighted. If you do not have a box, find something stable like a set of stairs or park bench on which to step up.
The single arm thrusters should also be light. Try and finish in no more than 4 sets. You may switch arms at any point.