Second Wind

Second Wind
"Run With Purpose!"

Thursday, January 10, 2013

Crossfit Workouts:

I love Crossfit - I am a believer in it's ability to change people.

It's perfect muscle confusion, it's scale-able, and most people can do it.
If you have never done anything before, you can scale it back (if you just did the warm-up everyday you'd have a pretty good workout).
If you are a super beast, it can still drive you into the ground.

See it's based on a perfect model of "you get out what you put in".  Every workout is for time and requires a built in gut check.

All that said, sometimes you can't get to a computer, you want something different, you need more, or you need less, or sometimes they put up workouts like they did yesterday:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(not designated a hero, not even named) I looked at it and wanted to go sit in a corner and cry just at the thought of it.  Any one of those would be a pretty good workout.

Soooooo,  for those interested, I've compiled a list of 75 Crossfit style exercises.  
Some of these are from Crossfit and a lot of them are from my own torture, er "conditioning" camps that I run for high school soccer programs.

I then placed them into 3 categories (without overlap even though many of them could):  Cardio, Major, Minor.

From here you can choose 1 from each, or just 1 cardio, or 1 cardio and 1 minor, or 1 major and 1 minor, or 5 minors, etc.

  • 10 Cycle
  • 10k Run
  • 400 Meter
  • 5k Run
  • Backwards Run
  • Bunny Hops
  • Burpees
  • Carry/Be Carried
  • Crossover
  • Double Unders
  • Frog Leaps
  • Inverted Bicycle legs
  • Jumping Jacks
  • Lateral Leg Scissors
  • Lunges
  • Plyometric Dice Drill
  • Row
  • Run*
  • Shuffle
  • Sprint
  • Straight arm Rows
  • Suicides
  • Vertical Leg Scissors

  • Back Squat
  • Clean
  • Clean and Jerk
  • Dead Lift
  • Deliver Milk to the Orphans
  • Farmers Walk
  • Front Squats
  • Handstand Push Ups
  • Jump Squats
  • Kettle bell dead lifts
  • Kettle Bell Flips
  • Kettle Bell Gun Slinger
  • Kettle Bell Lawn Mowers
  • kettle bell sumo deadlift high pull
  • Kettle bell swings
  • Medicine ball cleans
  • Muscle Ups
  • Overhead Squat
  • Overhead Walking Lunges
  • Partner Medicine Ball Sit Ups
  • Partner Medicine Ball Vollyball
  • Power Clean
  • Push Jerk
  • Push Press
  • Rope Climbs
  • Rower-Facing burpees
  • Shoulder Press
  • Snatch
  • Sumo Deadlift High Pull
  • The 55
  • Thrusters
  • Air Squat
  • Ball Slams
  • Bench Press Leg Raises
  • Box Jumps
  • Crunches
  • Dips
  • Elevated Push Ups
  • GHD Bench Pulls
  • GHD Sit Ups
  • GHD Back Extensions
  • Hand Release Push ups
  • Knees to Elbows
  • L Sits
  • Leg Raises
  • Pull Ups
  • Push Ups
  • Ring Dips
  • Sit Ups
  • Toes to Bar
  • Wall Sits
  • Wall balls

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