CrossPit Girls

CrossPit 10/08/07

Warm up: Run 3 laps (600m), Shadow Box, Stretch

Skill: Straight punches. Single leg takedown. Takedown defense.

Drill: 4 rounds Bas Ruten Boxing CD - on each round the punching partner will shoot in for a single leg takedown on a pre-designated combination. Holding partner defends the takedown.

Workout:

8 rounds of 2 minutes each.
First Minute
- x push ups
- broad jump accross mat
- x sit ups
(rest if you finish before the minute expires.)
Second minute - non-stop hard fast punching.

posted by Unknown @ 10:30 AM 0 Comments

CrossPit 10/01/07

Warm up: With partner, try to tag eachother's knees. Then tag shoulders, then both. Switch partners when called. Stretch.

Skill: Hook
Drill: Bas Rutten Boxing CD

Workout: "Jason gone Mad"

3 rounds of each round conisting of 5 minutes each with 1 minute rest between rounds.

In a minute perform the prescribed number of reps and rest for the remainder of the minute then proceed to the next exercise.

Box Jumps (20")
Slam ball (20#/12#)
Sprawls
Wall Ball (20#;10', 14#;8')
#2 punching combo

Reps:
Big Dawgs - 25
Pack - 20
Puppies - 15

posted by Unknown @ 11:51 AM 0 Comments