Uploaded May 2020 | Updated September 2026, 2 weeks ago
Oh man! This CrossFit Workout left me spent after only 18 minutes! You can hit today's workout of the day with just a pair of dumbbells, kettlebells or a barbell, along with a broomstick! In this video I break how to perform the warm up workout, as well as movement standards and efficiency. I’ll definitely be saving this workout for later, since it was definitely one of my favorite at home CrossFit workouts yet! Let me know how the workout goes for you and if you enjoyed it as much as I did! :)
Drop a like and subscribe if you enjoyed the video and want to see more of it!! Post your score for the workout in the comments!
|Warm up|
Every 2:00 x 4 Sets
10 Bent over rows
10 RDLs
10 Straight leg sit ups
Remaining time: Glute bridges
|CrossFit Workout For The Day|
EMOM x 18 Minutes
1 - Farmer carry hold
2 - 15 Unbroken deadlifts
3 - Max jump overs
|CrossFit Workout SCALED|
EMOM x 18 Minutes
1 - Farmer carry hold
2 - 15 Unbroken deadlifts
3 - Max step overs
|Suggestions|
Ideal reps completed: 90-150+ reps
Weight: Men - 30-50lbs | Women - 15-40lbs (be able to go unbroken)
Intensity level: 80-90% of max heart rate (Breathing hard, get uncomfortable)
|Tips & Strategy|
For this CrossFit WOD at home, you want to have a weight that allows you to go the whole 60 seconds on the farmer carry, as well as go unbroken on the 15 deadlifts. You can make the jump overs as challenging as you’d like based on how high you set the broomstick. Really push the jump over to see if you can hit 150+ reps!
3-2-1-GO, pick up the weight and hold it for the entire minute. Be sure to have a firm grip on the weight, but don’t give it a death grip and waste forearm strength! Once the second minute hits, go right into the 15 deadlifts. Focus on initiating the movement with your hips by pushing them back, and then once the weight gets close to the floor, you can drop the hips down slightly to get some assistance from the quads (you want it to be a conventional deadlift, not a Romanian or stiff leg deadlift). The 15 reps should take around 25-35 seconds so you get to rest the remaining time of that minute. Minute 3 is where you want to go HARD! Knowing that all you have to do next is just hold your weight, go as fast as you can up until the :50 mark, take a deep breath or two, then pick up your weight for the farmer carry again.
Try to control your breathing as much as possible during the farmer carry. Be sure on the deadlifts that you control the weight down and not bang the weight on the floor, making it harder on your back to control the weight!
Leave any questions you may have and I’ll get back to you right away. Thanks for watching!
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DISCOUNTS
Amazon products I HIGHLY RECOMMEND for your home gym | bit.ly/AmazonCVF
SAVE 10% at checkout on Xendurance protein and supps | bit.ly/XenduranceCVF
SAVE 10% with CVF10 on apparel with a POWERFUL message | bit.ly/RoloAthleticsCVF
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SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
Email | constantlyvariedfitness@gmail.com
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CHECK OUT MY PLAYLISTS
CrossFit Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Exercise Technique Tips | bit.ly/TechniqueTips
Follow Along Stretch Routines | bit.ly/StretchRoutines
---
I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Oh man! This CrossFit Workout left me spent after only 18 minutes! You can hit today's workout of the day with just a pair of dumbbells, kettlebells or a barbell, along with a broomstick! In this video I break how to perform the warm up workout, as well as movement standards and efficiency. I’ll definitely be saving this workout for later, since it was definitely one of my favorite at home CrossFit workouts yet! Let me know how the workout goes for you and if you enjoyed it as much as I did! :)
Drop a like and subscribe if you enjoyed the video and want to see more of it!! Post your score for the workout in the comments!
|Warm up|
Every 2:00 x 4 Sets
10 Bent over rows
10 RDLs
10 Straight leg sit ups
Remaining time: Glute bridges
|CrossFit Workout For The Day|
EMOM x 18 Minutes
1 - Farmer carry hold
2 - 15 Unbroken deadlifts
3 - Max jump overs
|CrossFit Workout SCALED|
EMOM x 18 Minutes
1 - Farmer carry hold
2 - 15 Unbroken deadlifts
3 - Max step overs
|Suggestions|
Ideal reps completed: 90-150+ reps
Weight: Men - 30-50lbs | Women - 15-40lbs (be able to go unbroken)
Intensity level: 80-90% of max heart rate (Breathing hard, get uncomfortable)
|Tips & Strategy|
For this CrossFit WOD at home, you want to have a weight that allows you to go the whole 60 seconds on the farmer carry, as well as go unbroken on the 15 deadlifts. You can make the jump overs as challenging as you’d like based on how high you set the broomstick. Really push the jump over to see if you can hit 150+ reps!
3-2-1-GO, pick up the weight and hold it for the entire minute. Be sure to have a firm grip on the weight, but don’t give it a death grip and waste forearm strength! Once the second minute hits, go right into the 15 deadlifts. Focus on initiating the movement with your hips by pushing them back, and then once the weight gets close to the floor, you can drop the hips down slightly to get some assistance from the quads (you want it to be a conventional deadlift, not a Romanian or stiff leg deadlift). The 15 reps should take around 25-35 seconds so you get to rest the remaining time of that minute. Minute 3 is where you want to go HARD! Knowing that all you have to do next is just hold your weight, go as fast as you can up until the :50 mark, take a deep breath or two, then pick up your weight for the farmer carry again.
Try to control your breathing as much as possible during the farmer carry. Be sure on the deadlifts that you control the weight down and not bang the weight on the floor, making it harder on your back to control the weight!
Leave any questions you may have and I’ll get back to you right away. Thanks for watching!
---
DISCOUNTS
Amazon products I HIGHLY RECOMMEND for your home gym | bit.ly/AmazonCVF
SAVE 10% at checkout on Xendurance protein and supps | bit.ly/XenduranceCVF
SAVE 10% with CVF10 on apparel with a POWERFUL message | bit.ly/RoloAthleticsCVF
---
SOCIALS
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
Email | constantlyvariedfitness@gmail.com
---
CHECK OUT MY PLAYLISTS
CrossFit Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Exercise Technique Tips | bit.ly/TechniqueTips
Follow Along Stretch Routines | bit.ly/StretchRoutines
---
I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
