We're breaking up a classic CrossFit workout today. "Cindy" gets chopped!!!
First, we will work on positioning.
Gymnastic Skill Work 10 Minutes:
Pull-ups (Kipping & Butterfly) - Keeping your feet together, keeping your midsection engaged, and your grip on the bar.
Push-ups - Shoulders engaged (not relaxed), midsection (CORE) tight, instead of "Worming" up, and which direction your elbows bend on the way to the floor.
Then...
For Rounds & Reps - 3 Total Cycles of:
As Many Rounds & Reps in 5 Minutes (5mins of "Cindy")
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 5 minutes between cycles (25mins total time)
**OPTIONS**
Scale Reps to 4/8/12 or 3/6/9 so you can get in at least 1 Round per Minute
Banded Pull-ups (make them challenging; there are, at most, 5 per round)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Air Squat. Show all posts
Showing posts with label Air Squat. Show all posts
2014-10-06
2014-09-12
FRIDAY WORKOUT
Gymnastics Skill Work 10 Minutes:
Pistols - Work on keeping your heel down, and figuring out exactly what issues are limiting your ability to perform these. Issues such as: balance, ankle/hip mobility, strength, and confidence (some of you may be able to do Pistols, but haven't moved past whatever "crutch" you may be using). Keep the volume low, and work on technique.
"Angie"... but segmented.
5 Minutes to Complete: 100 Pull-ups
5 Minutes to Complete: 100 Push-ups
5 Minutes to Complete: 100 Sit-ups
5 Minutes to Complete: 100 Air Squats
**Rep Scaling Options**
75 Reps of each movement
50 Reps of each movement
30 Reps of each movement
*You will have just the 5 minutes to complete each movement, with no breaks between movments. Then you will be forced to move on to the next "segment" of the workout. If you finish the movement in less than 5 minutes, this will be your score for each movement you are able to complete. If you run out of time, your score will be the number of reps completed within the 5 minutes, so pick the amount of reps you think you'll be able to complete, or come close to completing, within the 5 minute periods. You may do your Pull-ups however you like (kip, butterfly, etc...), and you may scale using bands if necessary. Push-ups will be scaled by using the barbells on the rig, so your Push-ups will be done at an incline, if necessary. We will start different groups at different movements to accommodate bigger classes. Sit-ups may be done with an AbMat.
Pistols - Work on keeping your heel down, and figuring out exactly what issues are limiting your ability to perform these. Issues such as: balance, ankle/hip mobility, strength, and confidence (some of you may be able to do Pistols, but haven't moved past whatever "crutch" you may be using). Keep the volume low, and work on technique.
"Angie"... but segmented.
5 Minutes to Complete: 100 Pull-ups
5 Minutes to Complete: 100 Push-ups
5 Minutes to Complete: 100 Sit-ups
5 Minutes to Complete: 100 Air Squats
**Rep Scaling Options**
75 Reps of each movement
50 Reps of each movement
30 Reps of each movement
*You will have just the 5 minutes to complete each movement, with no breaks between movments. Then you will be forced to move on to the next "segment" of the workout. If you finish the movement in less than 5 minutes, this will be your score for each movement you are able to complete. If you run out of time, your score will be the number of reps completed within the 5 minutes, so pick the amount of reps you think you'll be able to complete, or come close to completing, within the 5 minute periods. You may do your Pull-ups however you like (kip, butterfly, etc...), and you may scale using bands if necessary. Push-ups will be scaled by using the barbells on the rig, so your Push-ups will be done at an incline, if necessary. We will start different groups at different movements to accommodate bigger classes. Sit-ups may be done with an AbMat.
2014-06-14
SATURDAY WORKOUT
Team Tabata Mash-up!
In Teams of 2:
Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)
*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.
In Teams of 2:
Tabata Double Unders
1 Minute to perform 100m Shuttle (any excess time from these minutes will be "Rest")
Tabata Air Squats
1 Minute to perform 100m Shuttle
Tabata Strict Pull-ups
1 Minute to perform 100m Shuttle
Tabata Hand Release Push-ups
1 Minute to perform 100m Shuttle
Tabata Med Ball Slams (20+/14+)
*Scoring will be total reps achieved between both partners. You and your partner will alternate rounds, with each of you doing 4 rounds of each Tabata Interval. A Tabata Interval has 8 total rounds for each movement, with each round consisting of 20 seconds of work, and 10 seconds of rest. You will complete all 8 rounds of each movement before moving on to the next. However... BOTH partners will do all of the runs together! If you cannot perform Double Unders, Singles can be substituted, but at a 3:1 ratio; take your Singles, and divide by 3... that's how many "Double Unders" you did, OR make attempts.
2014-05-19
MONDAY WORKOUT
Skill Work 10 Minutes:
Split Jerk w/both Dominant & Non-Dominant foot forward
*Do this skill work with an empty barbell. Work on footwork, foot placement, and speed under the bar.
Then...
5 Rounds of:
1 Minute Max Effort Strict Pull-ups
1 Minute Max Effort Double Unders
1 Minute Max Effort Air Squats
1 Minute Rest
*No Single Unders today… even if you only get 1 Double Under for the entire workout, make the attempts so you can get the practice in.
Split Jerk w/both Dominant & Non-Dominant foot forward
*Do this skill work with an empty barbell. Work on footwork, foot placement, and speed under the bar.
Then...
5 Rounds of:
1 Minute Max Effort Strict Pull-ups
1 Minute Max Effort Double Unders
1 Minute Max Effort Air Squats
1 Minute Rest
*No Single Unders today… even if you only get 1 Double Under for the entire workout, make the attempts so you can get the practice in.
2013-09-22
SUNDAY WORKOUT
Strength Test
Overhead Press 2RM (Take 4 - 7 sets at most)
1 Set for Max Reps @ 80% of your NEW 2RM Overhead Press
You will have 15 - 20 minutes to find a new 2 Rep Max on your Overhead Press, and then to complete your set of Max Reps @ 80%.
Then...
Tabata Mash-up
8 Rounds Each, Alternating between:
Sumo Deadlift High Pull (75/55)
Air Squats
*You will complete 16 total Tabata Rounds (8 minutes), alternating back and forth between SDHP and Air Squats. Today, your score will be the total of ALL accumulated reps for BOTH movements. So... just keep a running total in your head, and go hard every round. :-)
Overhead Press 2RM (Take 4 - 7 sets at most)
1 Set for Max Reps @ 80% of your NEW 2RM Overhead Press
You will have 15 - 20 minutes to find a new 2 Rep Max on your Overhead Press, and then to complete your set of Max Reps @ 80%.
Then...
Tabata Mash-up
8 Rounds Each, Alternating between:
Sumo Deadlift High Pull (75/55)
Air Squats
*You will complete 16 total Tabata Rounds (8 minutes), alternating back and forth between SDHP and Air Squats. Today, your score will be the total of ALL accumulated reps for BOTH movements. So... just keep a running total in your head, and go hard every round. :-)
2013-05-19
SUNDAY WORKOUT
Twisted EMOM Chipper:
50 Power Snatches (95/65)
100 Air Squats
*Every Minute On the Minute including the first minute, you will perform 5 Sit-ups. If you are in the middle of a Snatch, or an Air Squat, at the beginning of a new minute, you may complete the repetition, then proceed to accomplish your 5 Sit-ups. The Snatch must be a Power Snatch; ANY catch height above parallel is acceptable, as long as it's above parallel. Obviously, the faster you move, the less Sit-ups you will ultimately have to complete... :-)
**10 Minute Cut-off**
Snatch Scaling Options:
(75/55)
(65/45)
(55/35)
50 Power Snatches (95/65)
100 Air Squats
*Every Minute On the Minute including the first minute, you will perform 5 Sit-ups. If you are in the middle of a Snatch, or an Air Squat, at the beginning of a new minute, you may complete the repetition, then proceed to accomplish your 5 Sit-ups. The Snatch must be a Power Snatch; ANY catch height above parallel is acceptable, as long as it's above parallel. Obviously, the faster you move, the less Sit-ups you will ultimately have to complete... :-)
**10 Minute Cut-off**
Snatch Scaling Options:
(75/55)
(65/45)
(55/35)
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