Crossfit Workouts

SimplySadieJane is a blog I have been following for a few years.  She was one of the first "real" women that I had seen do Crossfit and show a progression of her weight loss and strength gain. I thought her blog was mainly about family, home, and fitness.  Now she does a lot of Fashion stuff too.

 I emailed her asking if she would do more fitness/crossfit posts and today she posted a weeks worth of Crossfit style workouts you can do at home with very little equipment.  She will be doing 6 weeks worth of workouts.  If you want a jumpstart to your fitness goals you could try these. She says they will kill you if you are a beginner, but remember sore is good.  Injured is not.

6 Week at-Home Crossfit Plan

Day 1:

Strength

Weighted Squats (hold weights on hips)

5-5-5-5-5

WOD

21-15-9

Jumping Squats

Push Ups

Mt. Climbers

Sit Ups

Day 2:

Strength

Push Ups 20-20-20-20-20

(Rest 2 min between)

WOD

5 Rounds

25 Lunges

25 Burpees

25 Bear Crawl (25 ft)

Day 3:

Strength

4X400 Meter Sprints

(Rest 2 min between)

WOD

4 Rounds

20 Dips

20 Push Ups

20 Sit Ups

20 sec Plank

Day4:

Strength

Front Squat 8-5-2-5-8

(Hold Weight above chest)

WOD

Run 1 Mile

Day 5:

Strength

Alternate Wall Sits & Planks

10 Min EMOM

(Every Min on the Min)

Wall Sits (1 min)

Plank (1 min)

WOD

4 Rounds

50 Double Unders (150 Singles)

50 Lunges

Day 6:

Strength

10 EMOM (Every min on min)

10 Burpees

Total 100 Burpees

WOD

10 min

15 Air Squats

10 Push Ups