DAY OFF

3rd week of strength training! DAY OFF!!!!!!!!!!!!!!!!!!!

Pay Attention

Please make sure you arent trying to do 10 days straight of cross fit. the pattern for the workouts is 5 days on 2 days off. Alternately you can go 3 days on 1 day off.

If you have questions let me know

Upside down

Learn how to do handstands.

If you already can learn to do tricks from handstands.

15 to 20 minutes

check out the video on handstand drills

sit down... stand up

5 rounds for time

15 thrusters
bike for 1600 meters

No barbell? lift something heavy over your head. Medicine ball, sandbag

up and down

Find a Hill

20 minutes
10 push ups
run up hill (focus on knee drive)
10 Shoulder press ( handstand pushups or medicine ball shoulder press)
Run down hill (focus on good form)

No Hill? do it on the flat focus on good form

200's

200 situps 2000 meters running.

Break up this anyway you want.
For example

10 rounds
20 situps 200m running @ mile race pace
Change the situp each time

or
5 times
run 400 meters @ 5k pace
10 crunches
10 feet up crunches
10 reach through crunches
10 frankies

Be creative here

Medicine Ball Work

3x12 medicine ball exercises. Choose 5 exercises.

if you don't have access to a medicine ball try a sand bag

Bench

Bench Press-

Find you max lift ability

Reps
3,3,3,2,2,2,1,1,1

As reps go down weight goes up. Rest is unlimited. Go when you are ready.

Modification
If you can't get to weights do pushups. Get to 100 pushups.

Dip,Dip,Dip

5 Rounds for time

15 dips
30m High Knees FAST


Modifications

Dips-Ideally this has you vertical if yo can't do vertical dips then angle your feet out and use a bench.

Freedom of the Press

20 minutes
15-shoulder press
20 situps(type of sit up is up to you, it can change throughout the workout)
600m row

Rotate through until 20 minutes is up.


Modifications
Use whatever you want to shoulder press. Barbell, dumbells, sandbag, little brother, handstand pushups with your feet againist the wall if you don't have weights.
Replace the 600m row with another exercise. Swimming, running, biking. Just make sure it takes between 90 seconds and 3 minutes per round.

Spring Cleaning

5 rounds for time

15 Cleans@ 33% to 50% of bodyweight (Weight depends on what you can handle)
run 200m @ mile race pace


Alternatives-
Replace Cleans with High Pulls if you aren't confident with cleans
Replace Cleans with Burpees if you don't have access to weights
Replace running with any other aerobic activity-biking,swimming,elliptical, water running and use time instead of distance as your guide.

If you need to see what the exercise look like check out the videos

Tabata Test

Tabata Test

Tabata intervals are done as following.
8 rounds
20 seconds all out
10 seconds rest

Your score for an exercise is the round with the fewest number of reps.
For Example:
If you did tabata push ups and the rounds looked like this:
Round 1- 10
Round 2- 9
Round 3- 8
Round 4- 5
Round 5- 6
Round 6- 8
Round 7- 6
Round 8-9

Your score would be 5

This is a good indicator workout for strength progression. You can use this as a way to assess your progress in any exercise.

Today's workout is:

Tabata the following exercises.
Push ups
Pull ups
Air Squats

Keep score and post how your workout went under comments.