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35-Minute CrossFit AMRAP Workout With Jumping Rope

This 35-Minute CrossFit Workout Wasn't Gruelling Until After — I Was Sore For 3 Days!

Dec 14 2019

The Saturday morning CrossFit classes at my gym often involve longer workouts coupled with high reps, which Level 1 coach of Champlain Valley CrossFit and CrossFit competitor Laura Matuszak said is another way that CrossFit challenges your body and your mind.

This workout was all about the high reps of jumping rope (300!), which I didn't think was going to be a huge deal. Level 1 CrossFit Coach Betsy Baker warned us to stretch out our calves before and after the workout and to do some foam rolling, which I did, but I was not prepared for the level of soreness that ensued. The next two days I couldn't walk down the stairs normally and my calves were still sore on Wednesday. And this workout was just 35 minutes!

35-Minute CrossFit AMRAP Workout

Equipment needed: Jump rope, box, D-ball (also called a slam ball), and pair of medium-weight dumbbells (six to 25 pounds).

Directions: After a five-minute dynamic warmup, complete as many rounds of this four-move workout as you can in 35 minutes. If you need more details on each exercise, see the instructions ahead. I got through two rounds of this workout and made it to my third round of jumping rope when the timer went off. For reference, I used a 20-inch box, 15-pound dumbbells, and a 30-pound D-ball.

After the workout, be sure to do a cooldown such as these leg stretches, or grab a foam roller for your legs and butt. Also stretch your calves to prevent soreness from jumping rope.

Image Source: Getty / Hirurg

Jump Rope

  • Grab a regular or heavyweight jump rope and do 300 jumps (called single-unders).
Image Source: Getty / alvarez

Dumbbell Box Step-Ups

  • Stand in front of a box that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
  • Hold a dumbbell in each hand by your sides.
  • Step your right foot onto the box, then your left, so both feet are on top of the box.
  • Softly step the right foot back to the ground, then the left.
  • This counts as one rep.
  • Complete 75 box step-ups.
Image Source: Getty / franckreporter

D-Ball Over the Shoulder

  • Stand over the ball.
  • Keeping the core strong and the chest slightly lifted to avoid rounding the spine, bend at the knees and squat down low enough so you can scoop up the ball with both hands.
  • Engage the legs and glutes to explosively stand up, rolling the ball up and over the right shoulder so it falls to the floor behind you.
  • Turn around and repeat, this time hurling the ball over your left shoulder.
  • Complete 50 reps.
Image Source: POPSUGAR Photography / Jenny Sugar

Plank With Alternating Dumbbell Row

  • Start in a plank position, holding a dumbbell in both hands.
  • Keep your torso stable as you pull your right elbow toward the ceiling, squeezing your right shoulder blade toward your spine.
  • Lower the weight to the floor with control to complete one rep.
  • Perform 25 reps per side (a total of 50).
Image Source: POPSUGAR Studios

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