Uploaded April 2020 | Updated September 2026, 2 weeks ago
Just because a workout has built in rest doesn’t mean its going to be easy! This CrossFit workout of the day will fatigue your backside, arms, back and chest! Today’s CrossFit workout routine is just what you need if you want to build your upper body strength! Go hard and have fun with this 18 minute every minute on the minute workout!
Leave your score on this workout in the comments, drop a like if you enjoyed it, and subscribe!
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
Save 10% off all the amazing Xendurance supplements at checkout through this link
shop.teamxnd.com/cvf/Products?type=2
Save 10% off all apparel at Rolo Athletics with code: CVF10
roloathletics.com/collections/apparel#MainContent
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|CrossFit Workout|
EMOM x 18 Minutes
1- 10 single arm dumbbell Russian swings
2- Max renegade rows (push up + row + row)
3- Rest
|CrossFit Workout (Scaled)|
EMOM x 18 Minutes
1- 8 single arm dumbbell Russian swings
2- Max renegade push ups on knees / regular push ups
3- Rest
3-2-1-GO, perform 10 single arm dumbbell Russian swings each side. You want to focus on using the hips as much as possible in order to get the dumbbell to horizontal and use as little arms as possible. ESPECIALLY because you really need your arms for the next minute! Once you complete the 20 total reps, rest the remainder of the minute. You want to aim for about 10-20 seconds of rest. If the reps are taking too long and you don’t get a break at all and have to go right into the renegade rows, take off 1-2 reps per side of the swings.
Once you get to the renegade rows, it’s game on! Try to work the entire minute, knowing that you will get a minute rest right after. It’s very easy to get sloppy on these, so aim on really engaging your core to refrain from twisting, and to help you drop to the floor in a straight line during the push up as well. DO NOT perform a push up-row, push up-row. You want to do one push up, then a row on each side.
During the rest take deep breaths and shake it while preparing for another round of the swings. The swing doesn’t count towards anything. They’re just a way to get your heart rate up before starting the renegade rows.
Check out all our other CrossFit workout routines here
youtube.com/playlist?list=PLrO5cKeEkcZtd3e0fLbP0lFkgtZ-PuXD3
Song
Addict by Peyruis soundcloud.com/peyruis
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/2BLt4nT
Music promoted by Audio Library youtu.be/PzmX7JBOHI0
Crossfit workout of the day Crossfit workout for the day, Crossfit workout of the day for beginners, Workout of the day crossfit, Crossfit workout routines, Crossfit workout routine, Every minute on the minute workout, Every minute on the minute, Constantly varied fitness, Constantly varied fitness,
Just because a workout has built in rest doesn’t mean its going to be easy! This CrossFit workout of the day will fatigue your backside, arms, back and chest! Today’s CrossFit workout routine is just what you need if you want to build your upper body strength! Go hard and have fun with this 18 minute every minute on the minute workout!
Leave your score on this workout in the comments, drop a like if you enjoyed it, and subscribe!
Amazon products I recommend to fully furnish your home gym
amazon.com/shop/constantlyvariedfitness
Save 10% off all the amazing Xendurance supplements at checkout through this link
shop.teamxnd.com/cvf/Products?type=2
Save 10% off all apparel at Rolo Athletics with code: CVF10
roloathletics.com/collections/apparel#MainContent
Instagram | instagram.com/constantlyvariedfitness
Facebook | facebook.com/ConstantlyVariedFitness
Twitter | twitter.com/FitnessVaried
|CrossFit Workout|
EMOM x 18 Minutes
1- 10 single arm dumbbell Russian swings
2- Max renegade rows (push up + row + row)
3- Rest
|CrossFit Workout (Scaled)|
EMOM x 18 Minutes
1- 8 single arm dumbbell Russian swings
2- Max renegade push ups on knees / regular push ups
3- Rest
3-2-1-GO, perform 10 single arm dumbbell Russian swings each side. You want to focus on using the hips as much as possible in order to get the dumbbell to horizontal and use as little arms as possible. ESPECIALLY because you really need your arms for the next minute! Once you complete the 20 total reps, rest the remainder of the minute. You want to aim for about 10-20 seconds of rest. If the reps are taking too long and you don’t get a break at all and have to go right into the renegade rows, take off 1-2 reps per side of the swings.
Once you get to the renegade rows, it’s game on! Try to work the entire minute, knowing that you will get a minute rest right after. It’s very easy to get sloppy on these, so aim on really engaging your core to refrain from twisting, and to help you drop to the floor in a straight line during the push up as well. DO NOT perform a push up-row, push up-row. You want to do one push up, then a row on each side.
During the rest take deep breaths and shake it while preparing for another round of the swings. The swing doesn’t count towards anything. They’re just a way to get your heart rate up before starting the renegade rows.
Check out all our other CrossFit workout routines here
youtube.com/playlist?list=PLrO5cKeEkcZtd3e0fLbP0lFkgtZ-PuXD3
Song
Addict by Peyruis soundcloud.com/peyruis
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: bit.ly/2BLt4nT
Music promoted by Audio Library youtu.be/PzmX7JBOHI0
Crossfit workout of the day Crossfit workout for the day, Crossfit workout of the day for beginners, Workout of the day crossfit, Crossfit workout routines, Crossfit workout routine, Every minute on the minute workout, Every minute on the minute, Constantly varied fitness, Constantly varied fitness,
