10 Dumbbell or Bodyweight Single Leg Romanian Deadlift (Right/Left)
20 Air Squats
:30 Hollow Hold
Dumbbell Workout (can be done with kettlebells or barbells/bumpers or an odd object from home):
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Devil Press, pick load
Chest-to-bar Pull-up > Pull-up > Ring Row
Bodyweight / No Equipment Workout:
50 Strict Pull-ups
100 Hand Release Push-ups
Run, 5 km
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Strict Pulll-ups => Kipping Pull-ups => *Ring Rows
Hand Release Push-ups => Hand Release Knee Push-ups => Knee Push-ups
Run 5km => Row 5km => Run 1mi
*Keep ring row difficulty high
200 meter jog or 1:00 High Knees
1:00 Plank or 1:00 Handstand Hold
15 Air Squats
No Equipment Workout:
Every 1 min for 15 mins, alternating between:
Handstand Walk, 20 ft
Plank Hold, 45 secs
Handstand Walk => 40 Shoulder Taps
– This is 5 total rounds. It’ll start easy, but it will get nasty, so be ready.
– Do your best to start every movement at the top of the minute, no matter how tired you might be.
– If any movement takes longer than 45 secs, scale it back. I want at least 15 secs of built-in rest for each movement.
5 rounds, each round for time, of:
18 Dumbbell Snatches, pick load
9 Ring Dips
50 Double Unders
Rest 3 mins between each round.
Double Unders > Single Unders > Jumping Jacks
Ring Dips > Bench Dips > Push-ups
800m run Then…
100ft farmers carry
50ft burpee broad jump
50ft bear crawl
*tag partner and they perform the warm up
Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!
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I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.
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