Dynamic warm-up, then 5 rds of: 200m sandbag run 20 ring pull-ups 20 alternating DB box step-ups 20 push-ups 20 sandbag bearhug squats Strength: DB fly’s 4 x 8-10 reps, superset with 1:00 plank holds
Tag Archives: pull-ups
Team workouts and competitions are a great way to take your mind off of “the workout” while having some fun. Today our dynamic warm-up included a game we call “Slaps.” Everyone starts at the top of a push-up (or bear crawl) position. On go, you’re trying to tag anyone you can before they tag you. […]
Dynamic warm-up, then 4 rds of: 5 man-makers (35# DB’s) 5 overhead slam ball throws for distance (30#) 5 standing broad jumps Strength: Back squats 8-5-5-5-3, superset with single arm DB rows 8-8-8-8-8 (each side, 80#) MetCon: 3 rds of 400m run 1 rope climb (15′) 5 squat cleans (135#) 7 ring pull-ups […]
Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]
Dynamic warm-up, then MetCon: Done in the same format as the 12 Days of Christmas song (1, then 2, 1, then 3,2,1…) Set of shuttle sprints (50′ down and back x 2) Man-makers (35# DB’s) Standing broad jumps Toes-to-bar Overhead backwards ball throws (30# slam ball) Sandbag box step-ups (24″ box, 70# sandbag, each side) Ring […]
Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#) Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round) MetCon: 4 rds of 400m […]
Okay, I did this workout at http://www.crossfitfirebase.com/ back in December and it wrecked me. Like walking down the stairs backwards for two days afterwards kind of wrecked. We threw it in the programming today and much to my surprise, my time improved about eight minutes! Now don’t get me wrong – I’m still wrecked and it hurts […]
Long, dynamic Warm-up, then 10 rds of: 10 back squats (135#) 10 ring pull-ups 10 hand-release plate push-ups 10 sit-ups -AR 14:02 (scaled), DR 24:52 3 rds of 1:00 minute stations: Box step-ups (20″) Kicks on heavy bag Plank hold Stretch and drink lots of water
We work out in a barn, so if it’s frozen outside, it’s frozen inside. And frankly, it can be painful, especially if you have to touch things like metal weights…even with gloves. This is one of the reasons why it is so important to take your time to warm up and stretch properly. ROM Drills, […]
ROM Drills, then a dynamic warm-up, stretch (in cold weather it is especially important to take the time for a gradual and progressive warm-up) MetCon: I straight up stole this workout from a Derek Weida Instagram post (he also has a youtube channel https://www.youtube.com/channel/UC3rUKAo1QiKL1xlDP5TGF0g). In general, he’s nuts. 2:00 mins on / 1:00 off 90 KB Swings […]
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