Sunday, May 18, 2008

The Moves Week II

CrossFit Central Warm Up

Video Link
Squats Push Ups Rotations 2 x 10
In Place High Knees Butt Kicks Jumping Jacks

Dynamic Warm Up
10 Yards
High Knees, Butt Kicks, Punter Kicks, Lunge w Rotation

Burgener Warm Up w Pvc Pipe
Video Link

E1, E2, I1
Workout One
4 Rounds for Time

Walking Lunge Passover w/PVC pipe - 10 yards down and back
(the passover is with pvc pipe moving it from over head to the small of the back each lunge)
25 Push Press: Video Link
Elite Male 45 lb Women 25lb for Elite
Broad Jump: Video Link
2 feet shoulder width apart (Explosive jump for distance 10 yards down and back)

Sprint 50 yards down and back

Approximate length in neighborhood: 4-5 houses down

E1, E2, I1, I2
Workout Two
3 Rounds for Time Vidoe Link (400 with Squat add sit ups and push ups)

50 Sit Ups - Full Sit Up (Back to the Ground and All the Way Back Up
50 Squats
50 Push Ups
Run 400 meters

E1, E2, I1
Workout Three

21-15-9 & 800 Meter Run

Round 1 Round 2 Round 3

Dumbbell Renegade Row Video Link 21 reps 15 reps 9 reps Men 35lbs Women 20lbs

Sumo Deadlift High Pull Video Link 21 reps 15 reps 9 reps Men 35lbs Women 20lbs

Push Ups 21 reps 15 reps 9 reps

800 Meter Run


Workout Four
4 Rounds 16 Reps

Dumbbell Cleans 45lbs Men 20lbs Women Video Link
Lunge and Press Video Link 45lbs Men 20lbs Women(Alternate left & right leg 8 each press two dumbells at a time NOT ONE)
Mountain Climbers Video Link
400 Meter Run

50 Knees to Elbows Hanging from Bar Video Link
50 Bicycles (Lying on back alternating knee to elbow

E1, E2, I1,I2
Workout 5

5K Run on Hill
If no hills use parking garage (10 repeats from 1st floor to 4th floor for time)

Workout 6

3 Rounds 10 Reps for Time

Barbell Bench Press (Bodyweight or less)
OR Heavy Dumbbell Men 50lb Women 30lb
Deadlift Men: Bodyweight & a half Women: 3/4 bodyweight or less
OR Heavy Dumbbell Men 50lb Women 30lb
Squat Jumps

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