To master your Russian twists and know your pumps of your V-ups, watch the videos below.
Three sets of three-minute AMPRAPs (as many repetitions as possible):
20 alternating jumps
10 hand pumps
One minute of rest, then two more sets of three minutes.
“At the start of each interval, we’ll start from the beginning,” says Toomey, who recommends working with music.
“Even if you have five freehand pushups and it’s been three minutes, that’s fine, we’re going to start from the start and go for 20 alternate jumps.”
Noah Ohlsen (2nd at CrossFit Games 2019)
Five minutes “EMOM” (every minute to the minute) from 10 burpees. Make 10 burpees, wait until the minute has passed, then do 10 more until five minutes have passed. If you can’t manage 10, do as much as you can in 30 to 45 seconds.
Directly in four turns from:
30 sit-ups on straight legs
30 sit-ups in the heel
30 seconds of hollow hold
30 seconds of Russian twist
One minute of rest, then another five “EMOM” minutes of 10 burpees.
Noah Ohlsen finished second at last year’s CrossFit Games, the ultimate test of physical fitness that crowns the fittest person on earth. After four previous top ten places, last year was Ohlsen’s first time on the CrossFit Games podium.
“I’m going to show you some quick workout exercises, maybe not so easy that you can do at home or really anywhere where you have a little free space,” he says.
“Have fun, take care of it, stay safe, stay healthy and stay motivated.”
Katrin Davidsdottir (former CrossFit Games champion)
Four sets of:
40 aerial squats
Two minutes of rest after each round.
Katrin Davidsdottir is a CrossFit Games veteran who participated in the event seven times, winning in 2015 and 2016 and placing third in 2018.
“Try to hit the second, third and fourth rounds at the same time as you did in the first, or at least keep it close,” said Icelandic Davidsdottir of his routine.
“I hope you have a lot of fun with this one, you can do it anywhere. I’m going to do it from my home garage but it can [be] made in life [room], outside if the weather is nice … let me know how it goes. “
Patrick Vellner (2nd at CrossFit Games 2018)
Five sets of:
Then, as many jump squats as possible in the rest of this two-minute window.
Repeat the cycle four more times.
Patrick Vellner has finished three times on the CrossFit Games podium, finishing third in 2016 and 2017 and second in 2018.
He balances his sports career with his part-time chiropractor job in Nanaimo, British Columbia, Canada.
“[Jump squats] are sort of the meat of training, “says Vellner.
“The pumps will work your upper body, the burpees will slightly increase your heart rate and (the squats) will really burn that leg and keep your heart rate high for the rest of the window.
“It’s a great workout, it doesn’t require any equipment … Take a buddy, challenge him, see who can do the most jump squats in those five rounds.”