Fat Amy
Welcome to week #4 of “workout of the week.” This week we bring you my favorite CrossFit workout, “Fat Amy.”
Get ready to lay on the floor for a while IF you finish this crazy workout.
Check out our blog posts: Week #1: Cindy, Week # 2: The Incredible Hulk, and Week #3: Zachary Tellier for more CrossFit workouts.
The Workout
For Time
- 50 Air Squats
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 30 Lunges (alternating legs)
- 10 Burpees
- 20 Kettlebell Swings (36 lbs women/ 54 lbs men)
- 10 Burpees
- 10 Meter Bear Crawl
- 10 Burpees
- 20 Kettlebell Swings (36 lbs women/ 54 lbs men)
- 10 Burpees
- 30 Lunges (alternating legs)
- 10 Burpees
- 40 Sit-Ups
- 10 Burpees
- 50 Air Squats
If you don’t have a kettlebell, substitute the swings for any other exercise you would like, i.e., push-ups or jumping jacks.
Instructions:
Perform each exercise before moving to the next one and so forth. The goal is to perform this workout as quickly as possible.
Tips for Beginners:
If it’s your first time performing this workout, I would suggest you perform the kettlebell swings to chest level, instead of the way CrossFit athletes perform them.
Strategies:
This workout is very hard. Especially if it’s your first time doing it, and you are trying to finish it as fast as possible.
- Do not stop when performing the burpees.
- Slow down a little bit when doing the rest of the exercises.
- Take a 10-second break before starting to do the burpees. That way, you can take a few breaths.
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