Fitness/Beginners:
Warm up: Stretch/50 jump ropes or 50 jumping jacks
Metcon:
4 rounds for time of:
10 broad jumps (distance)
10 push ups
10 sit ups
Performance/Intermediate:
Warm up:
Skill work, pick your poison: handstand hold, walk, push-up, double unders, muscle-ups but don't wear yourself out.
Strength:
Strict Shoulder Press
3 Sets of 5 (build close to a 5RM)
Metcon:
CrossFit Football Workout "Volkswagen"
21-15-9
Body weight bench press (scale down if needed)
Pull ups
Fitness class, if you can't do push-ups it's ok. Go assisted with your knees. Make sure your hands are under your shoulders and try to achieve full range of motion. Sit ups just keep your knees bent and feet on the ground, all the way down and all the way up.
ReplyDeletePerformance: Try not to spend too much time on the warm up having fun with gymnastic stuff. I just threw that in to warm up your shoulders. On the metcon, use an appropriate weight, if you can bench your weight but not very many times scale down 20 lbs. If you can't get pull ups yet, that's fine too. Try using resistance bands by inserting one foot in, which should take some weight off you, or do jumping pull ups.
ReplyDelete