I wrote this workout for a client of mine who recently tried her first WOD ("Workout of the Day") at a CrossFit gym. So, I decided to give her further introduction to the world of CrossFit with this hour-long workout of a warm-up, two mini-WODs (full of modifications and lighter weights than typical CrossFit), and some ab work.
Feel free to make this one your own. Change the loads, alter the rep scheme, and feel free to work your way to doing unmodified versions of each of the exercises (i.e true Knees 2 Elbows (full hang) and Dead Hang or Kipping Pull-Ups (instead of the jumping ones).
WARM-UP:
60 sec. - 45 sec. - 30 sec.
*Elbow-to-Hand Plank Walk
*Hollow Body Hold + Scissor Kick
*Chair Hold (deep squat w/ straight arms overhead)
WOD #1:
25-20-15-10-5 x
*Good Morning (45+ lb. bar)
*Half-Hang Knees-to-Elbows (hanging tuck-ups on a bar, half-hang = feet tap a tall box directly beneath you)
*Stiff-Legged Deadlift (45+ lb. bar)
*Jumping Pull-Up (tall box beneath pull-up bar)
WOD #2:
21-15 - 9 x
*Step-Back Lunge to Russian Step-Up (21 reps R, then 21 reps L)(12 - 15 lb. DBs)
*Burpee
*Slam Squat (w/ heavy DB; i.e. 20 lb.)
ABS:
*3 x Plank Circle Glide/ Walk (3 ea. direction = 3)
*30 x Alternating Single-Leg DB Pike-Up
*2 x Plank Circle Glide/ Walk (3 ea. direction = 3)
*20 x Alternating Single-Leg DB Pike-Up
*1 x Plank Circle Glide/ Walk (3 ea. direction = 3)
*10 x Alternating Single-Leg DB Pike-Up
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