The Upside Down Pyramid

EQUIPMENT: Bar (95/65), HSPU Set-Up (i.e., AbMat or box)

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x OH Air Squat

*10 x Squat-Thrust

*1 x max effort Handstand Hold (freestanding)(mod: 5 x kick to handstand attempts)

UPSIDE DOWN PYRAMID:

Round 1: 100m Sprint

Round 2: Rnd. 1 + 2 x Bear Complex

Round 3: Rnd. 2 + 3 x Strict Press (mod: Push Press)

Round 4: Rnd. 3 + 4 x Handstand Push-Up (strict)(mod: 90 Degree Decline Push-Up @ box)

Round 5: Rnd. 4 + 5 x Pike Jump (mod: Tuck Jump)

Round 6: Rnd. 5 + 6 x Bar-Facing Burpee

Round 7: Rnd. 6 + 7 x Hang Power Snatch

Round 8: Rnd. 7 + 8 x Barbell OH Lunge

Round 9: Rnd. 8 + 9 x Sumo Deadlift High Pull + Upright Row

Round 10: Rnd. 9 + 10 round Tabata x Hollow Hold + Chest Press (5 min.)

(Tabata = rounds of 20 sec. ON/ 20 sec. OFF)

FINISHER:

200m Partner Wheel Barrow for time (switch duty w/ partner as many times as you want)

45 Minutes With Barbara

EQUIPMENT: Slam Ball (30/20)(drop down ball for weighted pull-ups), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch

-then:

4 x 100m Run - 1st and 3rd rounds w/o Slam Ball; 2nd and 4th rounds w/ Slam Ball (held centered, chest high)

“45 Minutes with Barbara”

*45 minute time limit for Parts A and B.  If you finish "Barbara" (Part A) before 45:00, rest again for 3 minutes and then start an AMRAP in remaining time of  “Heavy Half-Barbara” (a.k.a. “Fat Barb”) (Part B).

A) “Barbara”

5 Rounds for Time -

*20 x Pull-Up

*30 x Push-Up

*40 x Sit-Up

*50 x Air Squat

-3 Min. REST b/w rounds-

*Be sure to note your “Barbara” time before moving onto “Fat Barb.”

B) “Heavy Half-Barbara” (a.k.a. “Fat Barb”)

AMRAP in Remaining Time -

*10 x SB Knee-Squeeze Pull-up (not gonna lie, I used a 10 lb. ball)(mod: Knee-Squeeze Jumping Pull-Up from Box)

*15 x Plyo Push-Up Up/ Down SB (mod: SB Push-Up)

*20 x SB OH AbMat Sit-Up

*25 x SB Goblet Squat

-1.5 Min. REST b/w Rounds-
(use Rx Slam Ball weight (30/20) in every "Fat Barb" exercise, except for the Pull-Up (15/10 is more appropriate))

----------------------------------------

FINISHER:

10 Min. AMRAP -

*20m Side-to-Side SB Bear Crawl

*20m alt. Pistol Walk (sub: SB Goblet Walking Lunge)

*20m Handstand Walk (sub: 20 x Handstand Shoulder Tap vs. Wall)

Partner Slurpee Smack-Down

*Should've done this Conditioning Class on 7-11!! :)

Equip: Partner, shared Rower, Slam Ball (30/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

-then:

5 Rounds -

*3 x Squat-Thrust

*3 x Up-Down

*3 x Burpee

-------------------------------------------

A) 20 Min. Partner AMRAP - 

*Partner 1: 100m Row

*Partner 2: 10 x Slurpee (= Slam Ball Burpee; each rep begins & ends w/ ball OH)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 200m Row

*P2: 10 x Double-Slam Slurpee (burpee on 2nd ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 300m Row

*P2: 10 x Triple-Slam Slurpee (burpee on 3rd ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 400m Row

*P2: 10 x Quad-Slam Slurpee (burpee on 4th ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 500m Row

*P2: 10 x Quint-Slam Slurpee (burpee on 5th ball slam)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

(....etc. (continue to follow pattern until time runs out))

B) 20 Min. Partner AMRAP -

*P1: 100m Run

*P2: 10 x Squat Jumping Wall Ball (jump as you're tossing ball)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 200m Run

*P2: 10 x Double-Squat Jumping Wall Ball (toss ball on 2nd squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 300m Run

*P2: 10 x Triple-Squat Jumping Wall Ball (toss ball on 3rd squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 400m Run

*P2: 10 x Quad-Squat Jumping Wall Ball (toss ball on 4th squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

*P1: 500m Run

*P2: 10 x Quint-Squat Jumping Wall Ball (toss ball on 5th squat jump)

-switch & repeat (if you finish b4 your partner, REST until he/ she is done)

(....etc. (continue to follow pattern until time runs out))

WOD Smash-Up

*Below is what I tackled at the gym this morning.  Both are WODs written by Casey Metoyer, Head of WOD Program Design at CrossFit Camarillo.  These two workouts are meant to be done on different days, but true to my CrossFit Conditioning style, I decided to cram them back-to-back into the same hour-long session.  The result is a workout that trains both speed and endurance, and thereby, each of the body's three energy production systems.

WOD #1:
For Time -
21-15-9 x
*Power Snatch (115/75)
*Box Jump (30"/24")

(Erin's time: 5:14 Rx)

-rest and recover-

WOD #2:
For Time -
*100 x Walking Lunge
*50 x Double-Under
*50 x AbMat Sit-Up
*50 x Double-Under
*50 x KB Swing (70/53)
*50 x Double-Under
*50 x Toes-to-Bar
*50 x Double-Under
*50 x Burpee
*50 x Double-Under
*100 x Walking Lunge

(Erin's time: 21:43 Rx)

Tuck It Up!

EQUIPMENT: KB (53/35), Barbell (95/65)(Rx+: 115/85)

WARM-UP:

*Active Stretch

-then:

*400m Run around both buildings

*10 x Squat Jump + 10 x Lunge Jump in each of 4 corners

----------------------------------------

SPEED SET #1:

5 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

(you determine your rest b/w rounds based on minimum rest req’d and clock calculations)

STRENGTH SET #1:

5 Min. Unbroken: Hang Power Clean

*@ Every Pause/ Break: 5 x Burpee-Lat Hop Over

SPEED SET #2:

4 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

STRENGTH SET #2:

5 Min. Unbroken: Behind-the-Neck Push Press

*@ Every Pause/ Break: 4 x Star Burpee

SPEED SET #3:

3 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

STRENGTH SET #3:

5 Min. Unbroken: alt. KB Clean and Jerk 

*@ Every Pause/ Break: 3 x Dive Bomb Burpee

SPEED SET #4:

2 Rounds for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

STRENGTH SET #4:

5 Min. Unbroken: alt. Barbell Lunge + Lateral Front Foot Hop (a.k.a. "Split Squat Plyo")(65/45)(Rx+: 95/65) 

*@ Every Pause/ Break: 2 x Reverse Burpee (Deck Squat + Tuck-Up to Handstand)

SPEED SET #5:

1 Round for Time -

*100m Sprint

*Seconds it Took to Run 100m = # Reps x Tuck Jump

“JACK, MEET BEEFED-UP, BURPING, WACKY JACKIE”

EQUIPMENT: Rower, Barbell, Pull-Up Bar, Box, KB

NOTES: 

Divide class in 1/2.  1/2 starts with Part A, 1/2 starts with Part B.  Time Cap for both Parts A and B is 20 min.; recover for 5 min.; then switch.

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Run

*20m Bear Crawl 

*20 x Superman

-------------------------------------------------------------

...below is the traditional benchmark XFit WOD:

“JACKIE:”

For Time -

*1000m Row

*50 x Thruster (45 lb.)

*30 x Pull-Up

...this is the beefed up Jackie we’re going to do, instead:

A) “BEEFED-UP, BURPING, WACKY JACKIE” 

For Time (20 min. time limit) -

*1000m Row

*50 x Thruster (85/65)(Rx+: 95/65)

*30 x Burpee-Pull-Up (sub: 30 Burpee + 20 Pull-Up)

--------------------------5 min. recovery

B) “JACK:” 

20 min AMRAP -

*10 x Push Press (115/ 85)

*10 x KB Swing (1.5/ 1.0)

*10 x Box Jump (24/ 20)

"The SIXY Girls"

NOTE: Four of CrossFit's benchmark WODs ("Fran," "Grace," "Diane,” and “Nancy”) have been adapted in this workout to fit the following pattern: 6 min. AMRAP of 6 x Exercise A and 6 x Exercise B

EQUIP: Pull-Up Bar, Barbell (95/65 to start), extra Bumpers

WARM-UP:

*Active Stretches (w/ PVC)

2 Rounds -

*5 x PVC Deadlift

*5 x PVC Hang Power Clean

*5 x PVC Thruster

*100m PVC OH Run

-------------------------------------------------

6 MIN. AMRAP #1: (Fran adaptation)

*6 x Thruster (95/65)

*6 x Pull-Up

SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. REST in ELBOW PLANK

6 MIN. AMRAP #2: (Nancy adaptation) 

*6 ea. x Lunge Jump (minimum 4” jump ea. rep)

*6 x Overhead Squat (95/65)

SPEED SET #2:

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. REST in ELBOW PLANK

6 MIN. AMRAP #3: (Grace adaptation)

*6 x Power Clean (135/95)

*6 x Jerk (135/95)

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. REST in ELBOW PLANK

6 MIN. AMRAP #4: (Diane adaptation)

*6 x Deadlift (225/155)

*6 x Handstand Push-Up (mod: 90 degree decline push-up, pike push-up)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. REST in ELBOW PLANK

WORKOUT SCORE = Total Rounds + Reps over all 4 AMRAPs