Three to five round for time of:
400 meter Run
20 Push press
Notes:
1. Use load 10 RM load for Push-press.
"You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan Dierdorf
Here are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
We will continue today on our recurrent theme of core-focus.
1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your
hands until your tows gently touch the bar. Repeat for a total of twenty times.
2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
(You are supposed to be practicing for the moves on this page regularly anyway!!
3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.
Knees up and apart, feet together.
4) Thirty back extensions.
5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,
bow down letting the chest lag behind as far as possible. Do not surrender the arch in
your lower back. Done right you won't get anywhere near the floor with the barbell. If
your mechanics are correct you will feel an extraordinary tightness in the hamstrings.
7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.
8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
Some of you may be tempted to slough off the moves that you can't perform. You need to
understand that what you can't do here clearly defines your deficiencies as an athlete.
Any reasonably conditioned athlete can do all of these without much difficulty. If you find
a chink in your armor, work daily on correcting it.
Notes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Rest 4 minutes
20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press
Rest 3 minutes
15 Pull-ups, followed immediately by 15 reps Bench press
Rest 2 minutes
10 Pull-ups, followed immediately by 10 reps Bench press
Rest 1 minute
"Tabata Interval" Squat
(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)
Take note of the weakest number of squats in each of the 16 intervals.
Use the least amount of assistance possible to complete the pull-ups and use
max load on bench press.
This entire workout takes just over twenty minutes. Take note of the devastation.
Ask yourself what it is that your friends are doing in the gym for hours at a time.