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 Push Ups. Show all posts
Showing posts with label Push Ups. 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.
2014-05-03
SATURDAY WORKOUT
Don't skimp your warmup (if you normally do, that is… you know who you are. ha!).
In teams of 2 Perform:
As Many Rounds As Possible in 30 Minutes of
5 Push-ups
10 No-Squat Wall Ball Shots (20/14)
15 Double Unders
…The Catch - While your partner works on Push-ups, Wall Ball, and Double Unders, you must stand on one leg while holding a 5#/2.5# metal plate over your head. If your second leg comes down, and/or you bring the plate down (you may not hold it on your head, it must be above it) your partner has to stop working until you have resumed your "Flamingo Stance" with the plate over your head. You only have to hold the plate with one hand, although you may use both, and you may switch hands at any time, as long as you keep the plate above your head. Your partner must finish a complete round before you switch places. If you do not have Double Unders, today you must perform 45 Singles to take their place (hint… start working on your Doubles).
In teams of 2 Perform:
As Many Rounds As Possible in 30 Minutes of
5 Push-ups
10 No-Squat Wall Ball Shots (20/14)
15 Double Unders
…The Catch - While your partner works on Push-ups, Wall Ball, and Double Unders, you must stand on one leg while holding a 5#/2.5# metal plate over your head. If your second leg comes down, and/or you bring the plate down (you may not hold it on your head, it must be above it) your partner has to stop working until you have resumed your "Flamingo Stance" with the plate over your head. You only have to hold the plate with one hand, although you may use both, and you may switch hands at any time, as long as you keep the plate above your head. Your partner must finish a complete round before you switch places. If you do not have Double Unders, today you must perform 45 Singles to take their place (hint… start working on your Doubles).
2014-04-19
SATURDAY WORKOUT
LONGS SOCKS OR PANTS TODAY. Each Class will be split into 4 Teams, as balanced-ish as we can make them. We have 4 Climbing Ropes… what a coincidence!!! If we have an especially small class, we may cut the reps by a bit, and you guys wouldn't want that right? Get in here!
For Time Complete 5 Rounds of:
400m Run
60 Push-ups
8 Rope Climbs
*Your team must leave on the 400m Run at the same time, every round, but if one of your teammates is fast, they may begin the Rope Climbs or Push-ups as soon as they get back. However, only 2 of you may work at a time on Push-ups and Climbs. You may distribute the work however your team sees fit, BUT… everyone must do at least 1 Push-up EVERY ROUND. Also, everyone must complete 1 Rope Climb (or their scale for a Rope Climb) over the course of the workout. Everyone will do all of the Running each round.
2014-02-22
SATURDAY WORKOUT
Skill Work 10 Minutes:
Muscle Up Progression - work on your transition getting over the rings. Use a band on the low rings, and/or practice from the floor, popping and transitioning quickly. Don't do a ton of volume here, just work on speed, and technique. If you already have Muscle Ups, work your transition WITHOUT the false-grip, using the bands, or on the floor.
Then…
As Many Reps As Possible in each working minute
2 ROUNDS (2 Times ALL the way through):
1 Minute of Push-ups
1 Minute Rest
1 Minute of Kettlebell Swings (53/35)
1 Minute Rest
1 Minute of Plank Hold
1 Minute Rest
1 Minute of Goblet Squats (53/35)
1 Minute of Rest
*Don't get sloppy with your technique, get your reps in, but do them as solidly as possible. Knee Push-ups are NOT allowed today, but if you absolutely cannot do even 1 Push-up, scale it with a barbell in a low position on the squat racks… make it hard! Your score for the Plank Hold will be how many seconds you were actually holding… if you don't start until 5 seconds into the minute, don't count those 5 seconds; make sure you are in your Plank Hold right when the minute starts if you want credit for the full 60 seconds. Get some work done in each minute, you have built-in rest periods, so don't spend a lot of time during your work periods resting.
Muscle Up Progression - work on your transition getting over the rings. Use a band on the low rings, and/or practice from the floor, popping and transitioning quickly. Don't do a ton of volume here, just work on speed, and technique. If you already have Muscle Ups, work your transition WITHOUT the false-grip, using the bands, or on the floor.
Then…
As Many Reps As Possible in each working minute
2 ROUNDS (2 Times ALL the way through):
1 Minute of Push-ups
1 Minute Rest
1 Minute of Kettlebell Swings (53/35)
1 Minute Rest
1 Minute of Plank Hold
1 Minute Rest
1 Minute of Goblet Squats (53/35)
1 Minute of Rest
*Don't get sloppy with your technique, get your reps in, but do them as solidly as possible. Knee Push-ups are NOT allowed today, but if you absolutely cannot do even 1 Push-up, scale it with a barbell in a low position on the squat racks… make it hard! Your score for the Plank Hold will be how many seconds you were actually holding… if you don't start until 5 seconds into the minute, don't count those 5 seconds; make sure you are in your Plank Hold right when the minute starts if you want credit for the full 60 seconds. Get some work done in each minute, you have built-in rest periods, so don't spend a lot of time during your work periods resting.
2013-12-15
SUNDAY WORKOUT
12 Minutes to find a new 1RM Box Jump Height
Then...
In Teams of 2:
As Many Rounds As Possible in 15 Minutes
10 Pull-ups
10 Push-ups
10 Box Jumps (24/20)
*You and your partner will alternate rounds, with only one working at a time. You must complete your round before your partner may go.
**Scaling Options**
Reps - 8/8/8 or 6/6/6
Knee Push-ups
Box Jumps @ 20/16 or 16/12
Then...
In Teams of 2:
As Many Rounds As Possible in 15 Minutes
10 Pull-ups
10 Push-ups
10 Box Jumps (24/20)
*You and your partner will alternate rounds, with only one working at a time. You must complete your round before your partner may go.
**Scaling Options**
Reps - 8/8/8 or 6/6/6
Knee Push-ups
Box Jumps @ 20/16 or 16/12
2013-10-24
THURSDAY WORKOUT
As Many Rounds -and Reps- As Possible in 20 Minutes:
100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!
100 Squats (44#Bar/33#Bar)
80 Push-ups
60 Kettlebell Swings (53/35)
40 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
*This workout is for total reps. If you complete all of the above, start back at the Squats, and go through the movements again, and again, if necessary. The Squats may be accomplished however you wish - Back Squat, Front Squat, Overhead Squat, Zercher Squat... etc., or any combination. Come in and get sweaty!!!
2013-08-15
THURSDAY WORKOUT
Sh!t It's Math After Tabata?
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:
Mountain Climbers
Walking Lunges
Push-ups
Plank Hold
*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:
Crappiest Scored Round For Each
Mountain Climber = 15
Walking Lunge = 10
Push-up = 5
Sub-Total = 30
30 x 8 (You made all 8 Plank Holds)
TOTAL = 240
Yep... doing some math today. :-)
You will perform 8 Tabata Intervals (20sec on/10sec off) each of the following:
Mountain Climbers
Walking Lunges
Push-ups
Plank Hold
*You will score the first three movements of this workout by the round where you performed the least amount of reps. Then add the lowest scored rounds from the first 3 movements together. Finally, you will multiply your score by the total number of Plank Holds you were able to complete for the entire 20 Seconds of work each round. It would look something like this:
Crappiest Scored Round For Each
Mountain Climber = 15
Walking Lunge = 10
Push-up = 5
Sub-Total = 30
30 x 8 (You made all 8 Plank Holds)
TOTAL = 240
Yep... doing some math today. :-)
2013-06-17
MONDAY WORKOUT
Box Jump
3-3-3-3
*Find a height you can accomplish for 3 reps, but that challenges you, then add 1 - 2 inches for your next set if you were successful. If you know your Max Height for a Box Jump, 75% of that height will be a good place to start. Take around 3 minutes of rest between sets.
Then
3 Rounds NOT For Time:
10 Ring Rows (Make the angle tough for you)
10 Perfect Push-ups
10 Walking Lunges
*Just because this is NOT for time doesn't mean take 20 minutes to do it. Work your way through it methodically, moving from one movement to the next, but do the movements as technically sound as you can manage; this is why it's not timed.
3-3-3-3
*Find a height you can accomplish for 3 reps, but that challenges you, then add 1 - 2 inches for your next set if you were successful. If you know your Max Height for a Box Jump, 75% of that height will be a good place to start. Take around 3 minutes of rest between sets.
Then
3 Rounds NOT For Time:
10 Ring Rows (Make the angle tough for you)
10 Perfect Push-ups
10 Walking Lunges
*Just because this is NOT for time doesn't mean take 20 minutes to do it. Work your way through it methodically, moving from one movement to the next, but do the movements as technically sound as you can manage; this is why it's not timed.
2013-06-03
MONDAY WORKOUT
10 Minutes of Handstand Pushup practice.
*Focus on getting comfortable upside down, and getting your head through when pushing yourself up. The neutral head position is similar to when you overhead press. Do not do a lot of volume, doing only maybe 2 reps at a time.
Then...
8 Rounds each of Tabata:
Push Ups
Pull Ups
*Your score is the round you get the lowest number of reps on for each movement. For example: If you get 15 Push Ups on round 1, but only 4 on your eighth round, your score is 4 for Push Ups. A little strategy is suggested, and encouraged, for a good score. :-)
*Focus on getting comfortable upside down, and getting your head through when pushing yourself up. The neutral head position is similar to when you overhead press. Do not do a lot of volume, doing only maybe 2 reps at a time.
Then...
8 Rounds each of Tabata:
Push Ups
Pull Ups
*Your score is the round you get the lowest number of reps on for each movement. For example: If you get 15 Push Ups on round 1, but only 4 on your eighth round, your score is 4 for Push Ups. A little strategy is suggested, and encouraged, for a good score. :-)
2013-05-23
THURSDAY WORKOUT
20 Minutes:
2 Hang Split Snatch (Alternating lead foot)
*You will have 20 Minutes to establish some new numbers on the Hang Split Snatch.
Then...
1/5 "RJ"
One Round of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
2 Hang Split Snatch (Alternating lead foot)
*You will have 20 Minutes to establish some new numbers on the Hang Split Snatch.
Then...
1/5 "RJ"
One Round of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
2013-04-06
SATURDAY WORKOUT
The weather is getting warmer... you know what that means. :-)
4 Rounds For Time:
Run 200m
5 Power Snatch (95/65)
15 Push-ups
**10 Minute Cut-off**
*Scaling Options*
Snatch: 75/55, or 65/45, or 55/35
Push-ups: You may do these from your knees, if necessary.
4 Rounds For Time:
Run 200m
5 Power Snatch (95/65)
15 Push-ups
**10 Minute Cut-off**
*Scaling Options*
Snatch: 75/55, or 65/45, or 55/35
Push-ups: You may do these from your knees, if necessary.
2013-02-23
SATURDAY WORKOUT
We're keeping it simple today; nothing super heavy... straight metabolic conditioning, and you determine how much work gets done. :-)
As Many Rounds As Possible in 12 Minutes:
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
10 Push-ups (NO hand release)
*A few of you may scale UP the KB Swings, but be aware, it will only be a few of you. You may "Pogo" off of the floor, back onto the box, but you must stop and stand up at the top of each Box Jump, before jumping down. There's not a ton of explanation needed for today's workout; go hard, and get sweaty!
As Many Rounds As Possible in 12 Minutes:
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
10 Push-ups (NO hand release)
*A few of you may scale UP the KB Swings, but be aware, it will only be a few of you. You may "Pogo" off of the floor, back onto the box, but you must stop and stand up at the top of each Box Jump, before jumping down. There's not a ton of explanation needed for today's workout; go hard, and get sweaty!
2013-02-10
SUNDAY WORKOUT
Every Minute On The Minute For 12 Minutes:
5 Push-ups
3 Jumps Over Barbell
1 Power Snatch (185/115)
*Scale the Snatch weight accordingly, but make it challenging. Use around 85-90% of your best Snatch weight, at most.
5 Push-ups
3 Jumps Over Barbell
1 Power Snatch (185/115)
*Scale the Snatch weight accordingly, but make it challenging. Use around 85-90% of your best Snatch weight, at most.
2012-12-09
SUNDAY
10 Minutes on Hip & Ankle Mobility
Alternating between the two perform:
Weighted Pull-ups 3-3-3-3
Weighted Ring Dips 2-2-2-2
*If you can't do Strict Pull-ups, do the lightest band assisted Pull-ups for your sets; make it tough. Sane thing for the Ring Dips, use bands if needed, but make it hard.
***CHALLENGE***
You may have two attempts at doing 30 Hand Release Push-ups for time.
Alternating between the two perform:
Weighted Pull-ups 3-3-3-3
Weighted Ring Dips 2-2-2-2
*If you can't do Strict Pull-ups, do the lightest band assisted Pull-ups for your sets; make it tough. Sane thing for the Ring Dips, use bands if needed, but make it hard.
***CHALLENGE***
You may have two attempts at doing 30 Hand Release Push-ups for time.
2012-06-11
MONDAY
"Death By Push-ups"
Min 1 - Do 1 Push-up
Min 2 - Do 2 Push-ups
Min 3 - Do 3 Push-ups
... Continue in this fashion for as long as you're able. You may break up the Push-ups into manageable sets, as long as you finish the reps for that minute, within the minute.
*If you think at some point you may have to do Push-ups from your knees, or you don't think you'll make it past Minute 10, do Push-ups from your knees for the entire workout. Try to keep your Push-up technique as good as possible, with no "worming", or sloppy form... stay legit, and don't give yourself the rep if you don't think you nailed it.
Min 1 - Do 1 Push-up
Min 2 - Do 2 Push-ups
Min 3 - Do 3 Push-ups
... Continue in this fashion for as long as you're able. You may break up the Push-ups into manageable sets, as long as you finish the reps for that minute, within the minute.
*If you think at some point you may have to do Push-ups from your knees, or you don't think you'll make it past Minute 10, do Push-ups from your knees for the entire workout. Try to keep your Push-up technique as good as possible, with no "worming", or sloppy form... stay legit, and don't give yourself the rep if you don't think you nailed it.
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