“Breakdown ‘Til You Break” - where learning proper form IS the actual workout
#1: Equipment: Must do at the gym or w/ a pull-up bar at home
Breakdown of the Burpee-Pull-up
-Note: Complete reps quickly, move from exercise to exercise quickly, and limit rest as much as possible
*20 x Push-Up
*20 x Push-Up + Hop-In/ Hop-Out
*20 x Squat Jump to Bar Touch (finger tips to floor on the down portion of the squat, jump and reach up for pull-up bar)
*20 x Burpee + Jump Up and Touch Bar
*20 x Pull-Up (modification: Jumping Pull-Ups OR at Pull-Up Machine)(jumping pull-ups: stand on a plyo box beneath pull-up bar, hang from pull-up bar with legs in a squat position atop box, jump up to chin over bar, control the descent)
*20 x Burpee-Pull-up (http://www.youtube.com/watch?v=NCPUS5hYGc4, video demonstration here; hey, if this kooky guy can do these, you can certainly give them a try, right?!!)
-REST and RECOVER (~3 min.)
*Then: back through all of the above at 10 reps of each
#2: Equipment: Medicine Ball (may substitute gallon jug of water or heavy dumbbell)
Breakdown of the Med Ball Clean:
-Note: Complete reps quickly, move from exercise to exercise quickly, and limit rest as much as possible
*20 x Squat-MB Touch (squat w/ MB hanging down, arms straight, tap MB to floor at bottom of squat, then stand)
*20 x Squat-Touch to Shrug (same as 1st exercise, but shrug shoulders when come up out of squat, allow yourself to feel the moment of weightlessness of the MB from the momentum you create with the squat and shrug)
*20 x Front Squat (hold MB in front of face and squat)
*20 x Shrug-Drop Under (standing with MB hanging down in straight arms, shrug shoulders, drop ball and simultaneously drop into a low squat, catch ball at bottom of squat, stand by performing MB Front Squat)
*20 x Med Ball Clean (video demonstration + great breakdown tips: http://www.crossfit908.com/2009/09/the-medicine-ball-clean/)
-REST and RECOVER (~3 min.)
*Then: back through all of the above at 10 reps of each
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