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Exercises Movements, technique & proper execution

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Old 05-14-2008, 05:23 PM   #21
Daniel Gilliam
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Re: new workouts

ok, another one:

Called "Hunter" after my two-year-old (picture at left) who likes to run and jump. The squats I throw in for good measure:

"Hunter"
For time:
Run 400 meters
20 box jumps (20 in.)
Run 400 meters
50 squats
Run 400 meters
20 box jumps
Run 400 meters
50 squats
Run 400 meters
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Old 05-14-2008, 06:08 PM   #22
Theresa Meyer
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Re: new workouts

Three rounds for time of

10 x 115-lb deadlift (or approporate weight)
20 double unders
30 air squats
40 sit ups
50 DB/KB swings

I came up with this one because I've had to be creative due to recent shoulder surgery.

Also,

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpee pull ups
Run ~150m after each set (about 70m down and 70m back)
The first and last 70m run, replace with walking lunges
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Old 05-14-2008, 10:39 PM   #23
Jeff Yan
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Re: new workouts

Quote:
Originally Posted by Pat Webb View Post
tried mine and started puking after round 5 and had to quit. i cut the weight on everthing so i could try and do it under an hr. was on pace to do it (28:41 for 5 rds).
That sounds like some pretty good work nonetheless (500 reps in under 30!).
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Old 05-15-2008, 01:00 AM   #24
Brian Bedell
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Re: new workouts

Screwed up my shoulder some, so on Fran day last I made up the following fran "inspired" workout, it was hard as heck, basically replaced thrusters with squats and replaced pullusp with twice as many pushups:
21 x 225lb squat
42 pusups
15 x 225lb squat
30 pushups
9 x 225lb squat
18 pushups
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Old 05-15-2008, 09:28 AM   #25
Pat Webb
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Re: new workouts

here's one we will be doing today. legs need a break.

"tabata boxing"
10 rnds.

heavy bag
speed bag
jump rope
situps

don't really have any kind of scoring system cause you know if your busting your arse or not. but you could always count reps/hits.

i have no coordination so i haven't figure out how to do double unders so its just old fashion jump rope for me.

will let you know how it goes.
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Old 05-15-2008, 10:58 AM   #26
Pat Webb
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Re: new workouts

"tabata boxing"

nice little workout. kinda on the "light" side for crossfit.
still if your willing to dig in hard on the heavy bag its a nice little change in workouts.
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Old 05-15-2008, 12:56 PM   #27
James Forbes
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Re: new workouts

my sick mind just thought of this one the other day:

21-15-9-9-15-21
95# Thrusters
Pullups

I call it the Fran Pyramid.

I haven't been able to try it yet, as I have a hand injury precluding me from pullups. I did do it replacing the pullups with situps (not nearly as difficult), and the Thrusters absolutely suck!
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Old 05-15-2008, 04:00 PM   #28
Robert Hornback
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Re: new workouts

Here's one I call DUI

For Time:
21 BW DLs, 9 HSPU, 15 L-sit pullups, 9 clapping pushups.
15 BW DLs, 15 HSPU, 12 L-sit pullups, 12 clapping pushups.
9 BW DLs, 21 HSPU, 9 L-sit pullups, 15 clapping pushups.
Repeat Starting on last row and go back up.
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Old 05-15-2008, 04:57 PM   #29
Joseph Patrick
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Re: new workouts

I'll see if I can explain this properly:

This rotation is around the perimeter of a football field with the goal posts at each end. This is for 4-rounds. It's a 5-10-15-20 rotation.

At the first goal post,you do 10 burpees,bear crawl to the first corner of the field and do 5 kb swings...sprint to the next far corner ( 100 yards) and do 5 sumo high deadlifts and then sprint to the next goal post where you do 10-4 count mountainclimbers and then a backwards bear crawl to the next corner where you do 5 kb thrusters...then into a 100-yard backwards run to the last corner where you do 5 snatches of each arm and return to the original goal post to start all over again with the burpees but all of the kb exercises are now 10 reps.

This workout kicked all of our butts and we gave a 25 min time limit....I did it in 17-min and the next best time was 19 min. 2 people did not finish in time and one dropped out completely.
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Old 05-15-2008, 05:04 PM   #30
Daniel Olmstead
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Re: new workouts

Quote:
Originally Posted by Robert Hornback View Post
Here's one I call DUI

For Time:
21 BW DLs, 9 HSPU, 15 L-sit pullups, 9 clapping pushups.
15 BW DLs, 15 HSPU, 12 L-sit pullups, 12 clapping pushups.
9 BW DLs, 21 HSPU, 9 L-sit pullups, 15 clapping pushups.
Repeat Starting on last row and go back up.
More like DOA.
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