CROSSFIT WORKOUT by Byron B. Collier

Author:Byron B. Collier [B. Collier, Byron]
Language: eng
Format: epub
Publisher: UNKNOWN
Published: 2020-11-01T00:00:00+00:00

Strength and Skills with Bodyweight

Suggestions for developing strength with minimal access to equipment Mobility stretches and warmups

Third world squat

Shoulder dislocates (use a stick) Plank and pushup walkups

25 pushups, 25 different hand positions

Workout suggestions

Treat all of these as you would a typical strength workout – focus on total force applied, technique, and adequate rest between sets.

Pose running drills:

Karaokes

Wall drill

Stable arm drill

Butt kicks

Exaggerated forward lunge

Partner falling drill

Charlie's Angels drill

Leaning forward hopping

Timed runs at particular cadences Pistols 5x max on each leg. Rest after you've maxed on both legs. After each set, grab a heavier object to increase the load.

Pistol jumps 8x1 onto a box/bench/other object. Rest after you've done each leg once. Increase height of object after each successful jump.

Handstand pushups 5x5. Scale range of motion as necessary. Be sure to keep spine straight to avoid injury. On each successful set, increase the range of motion by using cement blocks, stack of books, or parallettes.

Gymnastics skills to practice: Tumbling

Lsit from ground, bar, and rings Pistols

Muscle ups, on rings and bar Planche and planche pushup

Handstands, chair handstands Press to handstand

Human flag

Elbow lever

Front lever, on rings or bar Back lever, on rings or bar Iron Cross, on rings

Maltese cross, on rings

Kipups

Back flips, front flip

Athletics skills to develop : vertical leap

long jump, triple jump

high jump

sprint starts

Spend 30 minutes working on one of the skills and the appropriate progression exercises in the list to the left.

With an appropriatesized partner, hoist him/her on your back, do 10 squats, run 100m, and do 10 squats. Repeat for 6 rounds with rest after each round.

6 sets of max chesttobar deadhang pullups. Touch bar lower on the chest or on abdomen for a heavier stimulus.

Pick a difficult pushup standard and do 50 in any rep scheme you wish. Examples include planche, clapping, chestslapping, doubleclapping, clap behindtheback, clapinfrontandbehindtheback, tripleclapping, onearmed, and onearmedonelegged.

Do 15 sets of box jumps for height. Since this is a power test, it can sub an Olifting session.

Do 6 sets of 100m sprints. Rest as needed after each sprint, up to 8 minutes if necessary. Treat this in your programming as a power workout.

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