For those wondering how to warm-up for these workouts, try the 'official' CrossFit warm-up. 3 rounds of 10-15 reps of: Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. (Source: www.crossfit.com)
It's time to squat. Back squat - Eight sets of triplets. Lift heavy go home.
Did someone say Tabata?  From www.crossfit.com: "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
10-9-8-7-6-5-4-3-2-1 Step jumps (30-60cm high) Push ups Squats Bar dips Lunges Instructions: do 10 reps of each exercise, then 9, then 8... Only rest if you need to. Time yourself.
Find a nice steep hill or set your treadmill incline to max. Grab a pair of dumbbells (min 5kg each) or something or similar weight. Now start walking whilst holding the weight. Continue for 1km. Next jump on the rower for 3 minutes (aim for over 500m) or run if you're outside. Repeat.
Yeah it may be Sunday but that doesn't mean you can rest... Five rounds for time: 400m run 25 thrusters (40kg) 10 handstand pushups 5 burpies
Complete in twenty minutes as many rounds as you can of: 30 Squats 20 Pushups 10 Strict Pullups
In this blog a workout for each day will be posted. These will be similar to those posted on www.crossfit.com. You will be required to warm-up and cool-down before and after each workout, this part of your workout is left up to you. If you want to use the standard CrossFit warm-up click here. If you are unfamiliar with any of the workouts either refer to the CrossFit exercise guide or send us an email. We will not post rest days as we are creating this resource primarily for our clients who wish to supplement their personal training and CrossFit group sessions. Workouts will be varied but it is up to you to fit them in with any training that you already participate in. Do not overtrain. We recommend 3 days on, 1 day off. Oh yeah, WOD = Workout of (the) day
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