JUMP-RUN-BURP (S3 Conditioning)

*NOTE: This workout pattern was created by fellow YMCA instructor and friend, Jennifer Skowron.  Thanks so much for sharing your ideas, Jenn.

Equip: Jump Rope, DBs (20s)

WARM-UP:

*Dynamic Warm-Up (include plyos for running)

JUMP/ RUN/ BURPEE #1:

*5 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*5 x 200m Run

*10 x Double Burpee (burpee w/ 2 push-ups per rep)

STRENGTH #1:

50 x DB Thruster - alternating Palms Fwd. and Palms Inward

JUMP/ RUN/ BURPEE #2:

*4 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*4 x 200m Run

*8 x Double Burpee

STRENGTH #2:

*40 (20 ea. leg) x Weighted Lunge Jump (DBs hanging; **challenge: DBs in front rack)

JUMP/ RUN/ BURPEE #3:

*3 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*3 x 200m Run

*6 x Double Burpee

STRENGTH #3:

*30 x DB Push-Up + Row (30 total push-ups)

JUMP/ RUN/ BURPEE #4:

*2 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*2 x 200m Run

*4 x Double Burpee

STRENGTH #4:

*20 x DB Up-Down (hop out to plank, hip dip, hop in, deadlift and stand)

JUMP/ RUN/ BURPEE #5:

*1 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of the minute (challenge: Pike Jump)

*1 x 200m Run

*2 x Double Burpee

STRENGTH #5:

10 x Wall Walk OR 10 x Double-Arm DB Snatch to Split Squat DB Snatch R and L

4 Corners + 2.5 Minutes Unbroken = Ouch! (Harris Y A.C.)

Equip: Dumbbells (15s)

WARM-UP:
*400m Run w/ 10 x 1x Air Squat to 1x Pop-Up Push-Up in each of 4 evenly spaced corners of track
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SET #1:
A) 3 Rounds-
*2.5 min. x UNBROKEN DB Push Press
          -the moment you break/ rest => DB Sumo Deadlift High Pull for remainder of 2.5 min.
*30 sec. REST

B) 400m Run w/ 10 x Donkey Kick Burpee in each of 4 evenly spaced corners of track

SET #2:
A) 2 Rounds -
*2.5 min. x UNBROKEN DB Push-Up + Plank Side Step 
          -the moment you break/ rest => DB Thruster (alt. Palms-In & Palms-Fwd. ea. rep) for remainder of 2.5 min.
*30 sec. REST

B) 400m Run w/ 10 x 180 Degree Goblet Squat Jump (w/ 1 DB) in each of 4 evenly spaced corners of track

SET #3:
A) 2 Rounds -
*2.5 min. x UNBROKEN Lateral Hop there/ back thru DBs (DBs on ground ~1 ft. apart)
          -the moment you break/ rest => Double-Footed Plank Hop there/ back thru DBs
*30 sec. REST
NOTE: this time around, you go back to lateral hops when you break from the plank hops; back and forth b/w the two exercises ea. time you move away from unbroken reps

B) 400m Run w/ 10 x Star Jump in each of 4 evenly spaced corners of track
-we didn't have time to complete this drill in class, so we made it a 400m cool down jog, instead

Erin's Schedule for Week of 8/20 - 8/26

• Monday (8/20); 9:45am - CrossFit WOD (CROSSFIT S3)
• Monday (8/20); 11am - S3 Conditioning
• Monday (8/20); 12pm - CrossFit WOD (CROSSFIT S3)
• Monday (8/20); 5:45pm - Athletic Conditioning (Harris Y - upstairs group ex room)
• Tuesday (8/21); 9:45am - CrossFit WOD (CROSSFIT S3)
• Tuesday (8/21); 11am - S3 Conditioning - taught by Eric White/ programmed by me
• Wednesday (8/22); 9:30am - Total Strength (Siskey Y - Room 2)
• Thursday (8/23); 9:45am - CrossFit WOD (CROSSFIT S3)
• Thursday (8/23); 11am - S3 Conditioning
• Thursday (8/23); 12pm - CrossFit WOD (CROSSFIT S3)
• Friday (8/24); 9:45am - CrossFit WOD (CROSSFIT S3)
• Friday (8/24); 11am - S3 Conditioning
• Friday (8/24); 12pm - CrossFit WOD (CROSSFIT S3)
• Saturday (8/25); 11am - S3 Conditioning

Rounds of Row, Run, Rope + Strength (S3 Conditioning)

Equip: Rower, Barbell (75), Medium Box (16"), Medium DBs (15s), Jump Rope

WARM-UP:

2 Rounds -

*200m Run

*5 x Inchworm-Push-Up-Wide Hop In/ Out-Inchworm Back

*Active Stretch

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SET #1: 

8 Rounds -

*100m Run

*5 x Single-Leg Burpee (switch legs ea. round)

SET #2:

6 Rounds -

*100m Row

*10 x Weighted Box Jump (16" box, 15 lb. DB in ea. hand)

SET #3:

4 Rounds -

*50 x Double Under/ Challenge Jump Rope (i.e. High Knees)

*5 x Evil Wheel Clean and Press (75 lb. barbell)

SET #4:

2 Rounds -

*400m Run

*5 x Curtis P (power clean to front lunges R and L)(challenge: bar overhead in lunges)

Cindy Gone Wild (S3 Conditioning)

"Cindy" is one of CrossFit's named and infamous benchmark workouts.  It is a 20 minute AMRAP (as many rounds as possible) of: 5 Pull-Ups, 10 Push-Ups, and 15 Squats.  Enjoy the below workout I designed for my S3 Conditioning class inspired by the lovely "Cindy."

WARM-UP:

*Dynamic Stretch

3 Rounds -

*100m Run

*100m Row

*10 x Prisoner Squat (posture!)

*10 ea. arm x Plank + Windmill

SET #1:

3 Rounds -

*200m Run

*200m Row

*3 Rounds of Regular “Cindy:”

-5 x Pull-Up

-10 x Push-Up

-15 x Air Squat

(note: by the end, you will have done 9 rounds of Cindy)

SET #2:

2 Rounds -

*200m Run

*200m Row

*3 Rounds of “Jumping Cindy:”

-5 x Jump to Highest Bar - Pull-Up (mod: jumping pull-up from a low box)

-10 x Push-Up + All 4s Hop (mod: push-up to double-foot hop)

-15 x Squat Jump

(note: by the end, you will have done 6 rounds of Jumping Cindy)

SET #3:

1 Round -

*200m Run

*200m Row

3 Rounds of “Slam Cindy:”

-5 x Pull-Up w/ Slam Ball b/w Knees (10 lb. Slam Ball)

-10 x Rolling Slam Ball Push-Up (20 lb. Slam Ball)

-15 x Ball Slam (a.k.a. Slam Squat) (20 lb. Slam Ball)

(note: by the end, you will have done 3 rounds of Slam Cindy)

Light-Medium-Heavy at Siskey Y Total Strength

WARM-UP:

30-20-10 x

*Dome-Down Side Mtn. Climb (knee up and out)

*Prisoner Squat atop Dome-Up Bosu

SET #1:

*30 x Light DB Thruster

*1 min. x Dome-Down Bosu Burpee (finish w/ Bosu overhead)

*20 x Medium DB Thruster

*1 min. x Dome-Down Bosu Burpee

*10 x Heavy DB Thruster

*1 min. x Dome-Down Bosu Burpee

SET #2:

*30 ea. leg x Light DB Bulgarian Split Squat (back foot atop bosu, DBs in front rack)

*1 min. x Bosu Quick Hands (in plank; hands atop dome-up bosu)

*20 ea. leg x Medium DB Bulgarian Split Squat

*1 min. x Bosu Quick Hands

*10 ea. leg x Heavy DB Bulgarian Split Squat

*1 min. x Bosu Quick Hands

SET #3:

*30 x Light DB Sumo Deadlift High Pull

*1 min. x Tuck Jump to Jump/Land in Squat atop Bosu

*20 x Medium DB Sumo Deadlift High Pull

*1 min. x Tuck Jump to Jump/Land in Squat atop Bosu

*10 x Heavy DB Sumo Deadlift High Pull

*1 min. x Tuck Jump to Jump/Land in Squat atop Bosu

SET #4:

*15 x Light DB Renegade Row (DB Push-Up + Row R + Row L)(mod: on knees)

*1 min. x Bosu Overhead Squat

*10 x Medium DB Renegade Row

*1 min. x Bosu Overhead Squat

*5 x Heavy DB Renegade Row

*1 min. x Bosu Overhead Squat

SET #5 (if low on time, cut reps in 1/2):

*30 x Elbow Plank + 1 Light DB Pass-Under

*1 min. x Bosu Overhead Lunge (challenge: Bosu OH Lunge + Split Squat Plyo (hop front foot out-in-step back))

*20 x Elbow Plank + 1 Medium DB Pass-Under

*1 min. x Bosu OH Lunge/ Split Squat Plyo

*10 x Elbow Plank + 1 Heavy DB Pass-Under

*1 min. x Bosu OH Lunge/ Split Squat Plyo

Long, Hard 2-4-6-8-10 Count-Up (S3 Conditioning)

WARM-UP:

*Dynamic Stretch

3 Rounds -

*200m Run

*20 x Side Mtn. Climb (knee up and out)

*10 x Wall Squat (face wall w/ hands overhead, toes and hands vs. wall, chest and knees touch wall as you descend into squat)

SET #1:

2-4-6-8-10 x

*10m lengths of Side-to-Side Slam Ball Bear Crawl

*Slam Ball Toss-Chase-Carry Back (throw ball out in front of you, chase it down, carry it back)

*Double-Slam Slurpee

SET #2:

2-4-6-8-10 x

*Parallette Push-Up

*Parallette Pass-Through

*Lateral Hops there/ back through both parallettes

SET #3:

2-4-6-8-10 lengths x

*DB Side Plank Walk

*Backward Walking DB Front Lunge