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
(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
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
50 Squats
50 Push Ups
Run 400 meters
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
E1
Workout Four
4 Rounds 16 Reps
Mountain Climbers
400 Meter Run
50 Knees to Elbows Hanging from Bar
50 Bicycles (Lying on back alternating knee to elbow
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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