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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-12-2013, 03:37 PM   #1
Richard Macaulay
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Fun with animal walks

A little switch up for those short on time, equipment or wanting to test themselves in a different way:

1.
4 rounds (20ft each)
Bear crawl fwd/bwd
Inch worm fwd/bwd
Crab walk fwd/bwd

2.
4 rounds
Ball slam x 10
Kangaroo Hop x 4
Russian twist x 20

3.
2 rounds (garden lap)
Army crawl
Bunny hop
Overhead lunge

4.
Chipper
40 burpees
40 squats
40 twists

5.
6 rounds (garden lap)
Bear crawl
Frog jump
Reverse bear crawl
Lunge

6.
10-1
Burps
Pullups

7.
2 rounds (garden lap)
Bwd inchworm
Overhead duck walk

8.
4 rounds
Monkey bar hang pullups
Crocodile walk

9.
Chipper
50 pressups
50 jumping jacks
50 jumping squats
50 squat thrusts

10.
Bear crawl fwd 400m
Bear crawl bwd 200m

11.
4 rounds
Duck walk
Lateral squat jumps

12.
150 wall ball

13.
Trail run

14.
2 rounds garden lap
Frog jump side squat thrusts
Weighted chin ups

15.
2 rounds
Reverse bear crawl
Single leg hope (R+L)

16.
Trail run
(same route as before but quicker).

17.
Reverse lunges x 100

18.
Shuttles 1-2-1, 2-1-2, 1-2-1
Bear crawl

19.
Diamond burpees 1-4-1
Pullups 1-4-1

20.
2 rounds 10 reps of each of
Wide pullups/pressups
Normal pullups/pressups
Close pullups/pressups

Some animal and bodyweight workouts. Tried them out with some people. No-one enjoyed them. Everyone came back for more haha.

Richard
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Old 11-12-2013, 05:26 PM   #2
Chris Mason
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Location: Charlottesville  VA
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Re: Fun with animal walks

Are each of these one day?

Quote:
Originally Posted by Richard Macaulay View Post
A little switch up for those short on time, equipment or wanting to test themselves in a different way:

1.
4 rounds (20ft each)
Bear crawl fwd/bwd
Inch worm fwd/bwd
Crab walk fwd/bwd

2.
4 rounds
Ball slam x 10
Kangaroo Hop x 4
Russian twist x 20

3.
2 rounds (garden lap)
Army crawl
Bunny hop
Overhead lunge

4.
Chipper
40 burpees
40 squats
40 twists

5.
6 rounds (garden lap)
Bear crawl
Frog jump
Reverse bear crawl
Lunge

6.
10-1
Burps
Pullups

7.
2 rounds (garden lap)
Bwd inchworm
Overhead duck walk

8.
4 rounds
Monkey bar hang pullups
Crocodile walk

9.
Chipper
50 pressups
50 jumping jacks
50 jumping squats
50 squat thrusts

10.
Bear crawl fwd 400m
Bear crawl bwd 200m

11.
4 rounds
Duck walk
Lateral squat jumps

12.
150 wall ball

13.
Trail run

14.
2 rounds garden lap
Frog jump side squat thrusts
Weighted chin ups

15.
2 rounds
Reverse bear crawl
Single leg hope (R+L)

16.
Trail run
(same route as before but quicker).

17.
Reverse lunges x 100

18.
Shuttles 1-2-1, 2-1-2, 1-2-1
Bear crawl

19.
Diamond burpees 1-4-1
Pullups 1-4-1

20.
2 rounds 10 reps of each of
Wide pullups/pressups
Normal pullups/pressups
Close pullups/pressups

Some animal and bodyweight workouts. Tried them out with some people. No-one enjoyed them. Everyone came back for more haha.

Richard
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Old 11-13-2013, 06:40 AM   #3
Richard Macaulay
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Re: Fun with animal walks

Depends. There can be one done a day or only a couple a week. Just something different for people with a lack of equipment/on holiday etc.

Richard
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