CrossPit 9/24/07
Warm up: 2 minutes continuous jump rope, 2 minutes ballistic movement on toes, 2 minutes footwork - toes to heel alternate feet. Stretch.
Skill: Knees from the clinch. Clinch - working for dominant position. Clinch with slow targeted knees. Defend knees from clinch. Work for dominance or escape from clinch while defending knees.
Workout:
10-20-30
Box Jumps
Sprawls
Clapping Pushups
Punches (Hard Fast)
Skill: Breaking the closed guard.
CrossPit 9/10/07
Warm up: Run 5 laps (1000M), first person in does 0 burpees, second person in does 5 burpees, third person in does 10 burpees, fourth person in does 15 burpees. As you finish your burpees stretch on your own.
Skill: With a partner and focus mitts 1) Three advancing left straight punches, shuffle forward explosively, in fighting stance, step off line to left; 2) Right straight as you step off line to right; 3) 4 punches (any combination) in a forward explosive movement.
Skill: Pankration throw
Workout:
round #(x) on the minute for 15 minutes.
Each minute is one round.
x = Sprawl + R-Round kick + L-Round kick (on heavy bag)
In the first minute do one of x.
In the second minute do two of x...in the third minute do three of x...
Continue until you can no longer complete the required reps or for 15 minutes. If you can't make the number of reps in the minute, start laddering down each minute until the 15 minutes expires.
