10-9-8-7-6-5-4-3-2-1: Box jumps, 60cm Push ups (Hindus if you know how) Knees to elbows Burpies
Apologies for failing to post workouts for the past couple of days. We were a little busy, so let's just call them rest day, shall we? This one is direct from www.crossfit.com: "Josh"For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
Strongman circuitThree rounds: Tyre flips, 4 Sledgehammer, 10 each side 30kg Sandbag clean and press, 10 Box jumps (on to tyre), 10
For time: 100kg Deadlift, 21 reps Run 800 meters 100kg pound Deadlift, 15 reps Run 800 meters 100kg pound Deadlift, 9 reps Run 800 meters As always, scale to your abilities.
Practice daySpend some time practicing the following: Cartwheels Double unders Handstands to forward rolls Kneeling balance on Swiss Ball Kipping pullups Speed is not important today. Technique improvement is the goal.
Three rounds of: 1000m row 5 muscle ups 15 burpies
"Barbara"Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
5 x 400m sprints. Rest for 3 minutes between each effort.
8 x 3 overhead squat, 1/2 bodyweight (bwt) 8 x 3 bench press, 3/4 bwt 8 x 3 sumo deadlift, high pull, 1/2 bwt Rest for 2 minutes between sets. If you understand lifting tempo, aim for 21x on OHS and BP.
Five rounds: 50m heavy sled drag 50 box jumps, 45cm 50 supine pullups ( aka reverse rows)
Five rounds for time: One arm snatch, 16kg dumbbell or kettlebell - 15 each side Pushups on fit ball - 20
Fartlek intervalsRow 1000m to warm-up. Three rounds of rowing in the following intervals: - 75m at 100% (effort)
- 125m at 60%
- 50m at 100%
- 200m at 60%
- 100m at 100%
- 75m at 60%
- 150m at 100%
- 225m at 60%
"Jackie"For time: 1000 meter row 30kg Thruster, 50 reps 30 Pull-ups
Oly lift practiceSpend 30 minutes practicing your Olympic lifts using the below progression: Burgener warm-up ( video) Hang power clean ( video) Power clean ( video) If you can front squat then try these: Hang power snatch ( video) Hang snatch ( video) Snatch ( video) Load is not as important as technique. Get it right & repeat. If you are going to skip this workout, at least take a look at the videos. :o)
Speed trainingPerform a solid warm-up first! 10 x 40m sprints @ 80%, 60sec rest between efforts 10 x 20m sprints @ 90%, 40sec rest between efforts 5 x 100m sprints @ 100%, 3min rest between efforts Stretch!
Max. rounds in 20 minutes: 50 burpies 40 decline situps 30 step jumps, 45cm 20 back extensions 10 handstand pushups
5-5-5-5-5-5-5-5: Thrusters.
3-3-3-2-2-2-1-1-1: Bench press
5-5-5-3-3-3-2-2-2-1-1: Deadlift
10 rounds: 500m row at 80% of max effort 20 pushups
21-15-9: Hang power clean, 40kg Box jump, 45cm
Partner workoutRound 1 Person 1: Run, 50m (Pick-up 2x16kg kettlebells) Farmer's walk back to starting position, 50m Repeat Farmer's walk, 50m Run back to start position, 50m Person 2: While partner is running/farmer's walking, do as many push-ups as possible Round 2 Person 1: As above but running/walking backwards Person 2: Do as many static lunges as possible Round 3 Person 1: As above but running/walking sideways Person 2: Do as many burpies as possible Repeat sequence three times.
"Fight Gone Bad!"Three rounds of: Wall-ball, 8kg ball, 10 ft target (Reps) Sumo deadlift high-pull, 30kg (Reps) Box Jump, 45cm box (Reps) Push-press, 30kg (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. If working with a partner you must move to next station immediately upon the call of "rotate". If working alone, keep your eye on the stop clock. One point is given for each rep, except on the rower where each calorie is one point. Add up your points to get your final score.
Tabata Squats ( video) In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
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