Hey guys! Hope everyone is doing great! Thought it was time for another crazy fun but different workout. This one is again from Crossfit. It is the workout of the day from Crossfit Calgary (CFC) for today Wednesday May 25, 2011. This a pyramid style workout out. The idea is to complete all the reps (in as many set as you need to) before moving on to the next exercise. This one is great because you can do it anywhere in the gym and you do not have to worry about weighting for equipment really.
I did some cardio before hand to be sure that I was good and warmed up. I also put a break in the middle of the set half way done the Broad Jumps and did a 5 minute bridge. I wanted to go some core as there was nothing core centred even though everything is core active. (if you are not sure what these exercises are just click on some of them and it will show a youtube video of it)
10 Burpee Pull ups
20 Box Jumps - 24″/20″
30 Kettle Bell Swings - 1.5/1.0 pood (1 pood is about 35 lbs. so a weight plate or dumbbell works great if you do not have a Kettle Bell)
40 Push ups
50 Broad Jumps
This is where I did 25 jumps and 5 minute bridge. 1 minute static bridge hold hips, knees, and shoulders always in a straight line. Order is Front, side, other side, back (shoulders on the ground hips up high pushing into the heals), front again. Then continue the rest of the Broad jumps and down the other side of the pyramid.
40 Push ups
30 KB Swings
20 Box jumps
10 Burpee Pull up
Always remember to stay hydrated during the short breaks between each exercise. Do not break too long. This is short and intense to get through it and break at the end with a well deserved stretch. Enjoy!
No comments:
Post a Comment