Warm Up:

6:00 Clock:

20 Jumping Jacks

5 Inchworms

10 Bulgarian Split Squats (R/L)

No Equipment Workout:

Every 1:30 for 7:30 do:

15 Tuck Jumps

8 Handstand Push-ups

Scaling Options: 

HSPU => Pike Push-ups => Hand Release Push-ups

3 things: 

– Each round should take around 1 minute to complete. If it’s taking longer than that, this workout is going to get nasty fast. Consider scaling the reps back a bit.  

– Fast transitions. Go directly from the tuck jumps into the HSPUs. 

– HSPUs are meant to be unbroken. If you are a rock start at this movement, go with strict HSPU.

Dumbbell Workout:

5 rounds for time of:

Run, 200 m

20 Dumbbell Snatches, pick load

Bodyweight Workout:

4 rounds for time of:

Run, 400 m

50 Air Squats

Scaling Options: 

Run => 500m Row => 200m Run

3 Things: 

– Another classic CrossFit workout. I first did this one back in Feb 2008, so it’s been around for a long time. 

– LEGS. Obviously. Stay consistent on your air squats. If you need to take breaks, keep them short. I like to start each run on the easy side to allow for some of the lactic acid to go away, then pick it up again around the 100-200m mark.  

– Be virtuous. Yes, we want speed, but we also want well performed Air Squats. Pay attention to all of the points of performance. Take pride in going fast AND looking good while doing it

Mayhem Athlete:

“Motorcrossed”

2 Sets

3 Rounds:

400m Run or 1:30 High Knees

15 Burpees

30 Step Back Lunges (15 Right / 15 Left)

Rest 3:00 b/t sets

Advanced:

2 Sets

3 Rounds:

400m Run 

15 Dumbbell Facing Burpees

30 Dumbbell Step Back Lunges (15 Right / 15 Left)

Rest 3:00 b/t sets

Accessory Work

3 rounds:

10 Single Arm Upright Row (R/L)

15 Weighted Hip Bridges

10 Cat Cow Exercises

Bonus Stretching:

10 Alternating Scorpion Stretches

2:00 Frog Stretch

10 Alternating Scorpion Stretches