Thrash Sess. 6July2012
I hope everyone is taking a rest day at some point! I know most blogs post a rest day but everyone works out different days depending on their schedule. The fact is this blog is to help ALL people who wish to improve fitness and not just program for those competition athletes. It can be used as a competitive training program with future modifications that will personalize and customize the work out for each person by using percentages in direct correlations with repetitions. However, give me a little bit to work on that. I don’t just have one full time job, I have about 3 now. Corpsman, Dad, Husband and soon to be business person so I am doing my best to be proficient at them all. So here is your thrash session today.
400m Run or Row
10 Samson Stretch (5 each leg)
10 Cats & Dog’s
10 Spider Man’s
10X single unders
10X alternating legs( also known as high knees)
10X cross overs (crossing your arms as you jump through the rope)
10X skiing (jumping side to side)
10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)
Burgerner Warm Up
Weight Training: Over Head Squat
Establish a 1RM within a 15 minute time frame. Ensure proper form is executed throughout this movement and to help you are the awesome coaches from CrossFit HQ. The Overhead Squat.
10 dumbbell manmakers
15 box jumps
20 double unders
Video for the CrossFit ManMakers!
Skill Work: Bar/Ring Muscle Ups
5 muscle ups
Static Stretching (Stand by for video coming in a week or so)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
* If you can’t do unbroken double unders alternate between 2 single unders and then 1 double under.
** If you can’t do any double unders just do single unders, 3X the double under amount so 60 single unders.
Operator Level ( 75 lb dumbbells men/ 24″ box/ 50lb dumbbells women/ 20″ box)
Level 4 (Prescribed) ( 70 lb dumbbells men 20″ box/ 40lb dumbbells women/ 18″ box)
Level 3 (Intermediate)( 60 lb dumbbells men 20″ box/ 35lb dumbbells women 16″ box)
Level 2 (Progressing) ( 50 lb dumbbells men 18″ box/ 30lb dumbbells women 14″ box)
Level 1 (Beginner) ( Comfortable Weight Dumbbells/ Comfortable Hight Box)