The CrossFit Games are well underway, and we don’t know about you, but seeing some of the fittest athletes on the planet taking on some of the hardest workouts ever devised has left us feeling pretty inspired. So inspired that we got our MH Elite master of movement, Scott Britton, to put together a gruelling CrossFit-inspired workout. You’re welcome.
Below is a 27-minute, three-round workout than incorporates compound exercises like overheads, squats and thrusters to work as many muscles as possible and give you an intense sweat session.
Complete as many round as possible in nine minutes and do that a total of three times. You ready? Let’s get into it.
Scott Britton’s Weight Plate Workout
“Take this on for 3 rounds – so a total of 27 minutes,” says Britton.
40 Plate Ground to Overhead
Begin with your weight plate on the ground between your legs. Squat down and grab the weight. Drive up through your hips, generating momentum to pull the plate towards the ceiling in one motion, finishing overhead in full lockout. Squat down and return the weight to the start position. Alternate hands each rep.
Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.
40 Goblet Squats
Stand with your legs slightly wider than your shoulders and hold a dumbbell or kettlebell at chest height. Tightening your core, stick your backside out, bend your knees and lower yourself into a squat until your thighs are parallel to the ground and your knees track over your feet. Think about sitting back on a box, rather than ‘dropping’ down. Continuing to look ahead, pause for a second at the bottom of the movement, before driving back up through your heels, squeezing your glutes and thrusting your hips.
Drop down and give us 10 more sit-ups.
Stand by holding the plate in front of your shoulders, with your arms bent and palms facing each other. Dip your knees, and then explosively push up with your legs as you press the weight straight over your shoulders. Lower the weight plate back to the starting position. That’s 1 rep.
Back to sit-ups.
40 Plate Thrusters
Hold your plate at around chest height and squat down until your thighs pass parallel to the ground. Stand back up explosively and, in one motion, press the plate overhead to full lockout. Reverse the movement and repeat.
You know what time it is…
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