The Saturday morning CrossFit classes at my gym often involve longer workouts coupled with high reps, which Level 1 coach of Champlain Valley CrossFit [1] and CrossFit competitor [2] 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 [3], 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 [5] such as these leg stretches, or grab a foam roller for your legs and butt. Also stretch your calves [6] to prevent soreness from jumping rope.
35-Minute CrossFit AMRAP Workout
300 single-unders
75 dumbbell box step-ups
50 D-ball over-the-shoulders
25 per side alternating dumbbell plank rows (50 total)