CrossPit - 4/23/07
Warmup: Run 400m, Inside Defenses, Stretch
Skill work: Entering with a knee,
Drill: 5 advancing punches-shuffle back
Workout
Big Dawgs
5 rounds
1 Hill sprint
20 20" box jumps
20 sprawls
20 punches
Pack
5 rounds
1 Hill sprint
15 20" box jumps
15 sprawls
15 punches
Puppies
3-5 rounds
1 Hill Run
10 tire jumps
10 sprawls or squat thrusts
10 punches
Buttercups??
CrossPit 4/23/07
Warmup: Run 400m, Inside Defenses, Stretch
Skill work: Entering with a knee,
Drill: 5 advancing punches-shuffle back
Workout
Big Dawgs
5 rounds
1 Hill sprint
20 20" box jumps
20 sprawls
20 punches
Pack
5 rounds
1 Hill sprint
15 20" box jumps
15 sprawls
15 punches
Puppies
3-5 rounds
1 Hill Run
10 tire jumps
10 sprawls or squat thrusts
10 punches
Buttercups??
CrossPit 4/16/07
Warm up: 600m, shadow box, stretch
Skill work: submissions from the mount-armlock & armbar
Workout:
Big Dawgs
as many rounds in 15 min. as you can of:
hill sprint
10 burpees
10 slam ball (20#)
90 hard, fast punches on heavy bag
Pack
as many rounds as you can in 15 min. of:
200 m run
10 burpees
10 slam ball (12#)
65 hard punches on heavy bag
Puppies
as many rounds as ypou can in 10 min. of:
200 m run
10 squat thrusts
10 squats
45 shadow punches
Buttercups
10 min. of:
200 m run
7 squat thrusts
7 squats
35 shadow punches
CrossPit 4/09/07
Warmup: 600m,shadow box, stretch
Skill work: left hook. Then work R straight + L hook
Workout:
3 rds: 1 min. at each station
wall ball (20#m,14#w for big dawgs)(14#m,8#w for pack)
box jumps(20")
jumping pull ups
heavy bag work(straight punches)
-1 min. rest between rounds-
puppies-back off the intensity and concentrate on good form.
Skill work: breaking the guard to stand back up.
Jumping pull ups are killer. As are the wall ball. I need to work on the 20" jumps for intensity. I can do it but not quickly.
CrossPit 4/02/07 - Happy Anniversary
Crosspit
Warmup: run 4 laps, and shadow box, 4 laps shrimping across mat, stretch
Workout= 28 minutes of Bas Ruten workout which included:
shadow boxing
punching combos
push ups
jumping squats
jumping lunges
mountain climbers
sit ups
Neck exercises !!! pump your neck!
tuck jumps
Skill work: Lead leg knee + 2 straight rights, driving partner back; Left straight, Right straight, clinch with multiple knees and body control of partner; Left straight, right straight, round kick.
