Friday 020301
Back squat 5-5-3-3-1-1-3-3-5-5, reps
Notes:
1. Rest as needed between sets.
2. Max load.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 020301
Back squat 5-5-3-3-1-1-3-3-5-5, reps
Notes:
1. Rest as needed between sets.
2. Max load.
Monday 010326
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!
Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.
Saturday 021123
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats
Six sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)
OR, if you have a muscle-up,
Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats
This is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.
Thursday 011206
Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back Extension
25 Sit-ups
completes warm-up.
Deadlift 15-10-5-3-3-3 reps.
Deadlift two minutes without rest.
Notes:
1. Fifteen and ten rep sets are light warm-up sets.
Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,
rest as needed for max triples.
3. After last triple, rest as needed to max load on
two minute set.
Monday 010305
Today we are going to run and deadlift.
This was reported to be a pernicious combination last week,
so here it is again! (Just for you, Garth)
Run 200 meters, then immediately
Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X
Rest as needed
Run 400 meters, then immediately
Deadlift 5 RM load 5X
Rest as needed
Run 600 meters, then immediately
Deadlift 3 RM load 3X
Rest as needed
Run 800 meters, then immediately
Deadlift 1RM load 1X
Done
These are max efforts at each lift. The runs are all-out, no whimping out!
The entire workout must be completed within an hour. No exceptions.