CrossFit Workout - No Equipment Needed

Workout 1

Jumping Jacks – 45 seconds – 15 second rest

Jump Squat – 45 seconds – 15 second rest

Burpees – 45 seconds – 15 second rest

Mountain Climbers – 45 seconds – 15 second rest

Workout 2

Squat – 50

Barbell Walking Lunge – 40

Mountain Climbers – 30

Bench Jump – 20

Burpees - 10

 

 

HIIT 100s - Legs, Triceps, Calves

In HIIT 100s select a weight that is 50% of what you would normally do for 10 rep max (RM). Immediately after 10 sets of 10, bump up your weight by 50% and rep it as many as you can 3 times.

Legs, Triceps, Calves

Exercise	Weight	Sets/Reps	Rest
Squat	50% 10RM	10/10	60s
Squat	10RM	3 / Failure	60s
Leg Press	10RM	3 / Failure	60s
Leg Extension	15RM	3 / Failure	60s
Leg Curl	15RM	3 / Failure	60s
Triceps Pressdown	50% 10RM	10/10	60s
Triceps Pressdown	10RM	3 / Failure	60s
Lying Triceps Extension	15RM	3 / Failure	60s
Standing Calf Raise	50% 10RM	10/10	60s
Standing Calf Raise	10RM	3 / Failure	60s
Seated Calf Raise	15RM	3 / Failure	60s
Kettleball Swing	Light Kettleball	10/10	60s

30-Day Squat Challenge

It's the first of the month! Start it off right with this 30-day squat challenge. Set a reminder in your phone to complete your daily squat task. Good luck!