You guessed it, today we are determining our total for the three Powerlifting lifts,
the deadlift, bench-press, and the squat.
Take your time. Warm-up with sets of three to five reps. Rest. Increase the weight,
drop the reps, and lift again. Repeat this process until you've established a max
weight for each lift. Total the lifts and submit for ranking. The total is comprised of
your max lift at one rep for each exercise
Today: Find your way to a track with a place for pull-ups.
Often, there will be parallel bars as well as a pull-up bar.
Run 400 meters (once around for those new to the track)
Do 50 pull-ups in as many sets as required
(if you don't have 10 pull-ups, do 200 jumping pull-ups)
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters
Today we start and end with our calisthenic warm-up and cool down and throw a
little rowing and power cleans in the middle. There's no break between the rowing
and the power cleans. The warm-up and cool down are max or near max rep sets
with lots of rest between efforts. This is a tough one.
Ab bench
Back extensios
Air Squat
Pull-up
Dip
Row 500 meters
Power Clean 21 reps
Rest 5 minutes
Row 500 meters
Power Clean 15 reps
Rest 5 minutes
Row 500 meters
Power Clean 9 reps
Rest 5 minutes
Ab bench
Back extension
Air Squat
Pull-up
Dip
Trunk flexion: sit-ups.
Trunk extension: back extension.
Hip flexion: knee ups.
Hip extension: air squats.
Push: dips.
Pull: pull-ups.
Weightlifting: deadlift
Row: 2K meters
Stretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout. This is a high intensity training session.
We're just doing one set of each exercise make it a killer! Each set should be a max effort.
No resting during set. Rest as needed between exercises.
Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.
Start with a calisthenic, whole body, single set per exercise mini-routine.
We will explore dozens of these "mini workout warm-ups". They all contain
elements of hip/trunk flexion & extension, pushing and pulling.
Stretch (hips, legs, back, chest, and shoulders)
Sit-ups
Back extensions
Squats
Rope climb or pull-ups
Dips or push-ups
Clean and Jerk 15,12, and 9 reps (If you need help with this movement contact us.
We offer regular free seminars in the Olympic lifts)
Finish with the same effort coming in.
Sit-ups
Back extensions
Squats
Rope Climb or pull-ups
Dips or Push-ups
Stretch
No metabolic conditioning today. That suggests something about tomorrow to those
of you who are paying attention.
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.
Run 800 meters.
Stretch for ten minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.
Here we go again!!
We're returning to the "CrossFit Challenge":
Apply the "Tabata Interval"
(20 secs of work followed by 10 secs of rest repeated 8 times) to:
Rowing
Squatting
Pull-ups
Push-ups
Sit-ups
For the Rowing record the number of meters you complete in each interval.
For the other exercises record the number of reps you complete in each interval.
You get a minute break between each exercise.
The lowest numbers from each exercise are added for a total score.
This is an extremely challenging workout. It takes exactly 24 minutes to completion.
Your final score is an excellent measure of your total fitness
This is an amazingly complete workout in only twenty-four minutes.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat (air squat).
Same interval pull-ups.
Same interval push-ups.
Same interval sit-ups.
If you transition from one exercise to the next in ten seconds, this is a
twenty-minute workout. For all but the best athletes this will be all but impossible.
Transition from one exercise to the next as quickly as you can. One-minute maximum
transition break! No ranking will be considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight rowing intervals, and least
reps in each of eight intervals for each of the other four exercises.
Submission includes five numbers: least number of meters in rowing, least number of squats,
least number of pull-ups, least number of push-ups, and least number of sit-ups.
1) Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
Repeat 20 times.
3) "Bottom to bottom":
Lower to full squat position (thighs parallel to floor), hold for a full ten
seconds, rise and immediately upon full extension of hip and leg return to
bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow":
Take twenty seconds to reach bottom and twenty seconds to reach top
again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb