Workout Description
This is a simple method of building your own CrossFit WODs, or workouts. Everything is completely random, so you will never know what the challenge will be heading into the gym that day.
You will need a deck of cards, or a random number generator application. Here's how it works.
Flip over 5 cards, once for each of the exercise boxes below. Aces are ones, and face cards are "wild cards." For wild card exercises you can pick from that specific category which exercise you would like to perform.
If you have a random number generator, have it generate a number between one and twelve. If it generates an eleven or twelve, you get to pick a wild card exercise.
Here are the 5 exercise categories:
- Category #1 - Resistance Training/Weightlifting
- Category #2 - Metabolic Conditioning
- Category #3 - Bodyweight/Gymnastics Pool A
- Category #4 - Kettlebell/Equipment
- Category #5 - Bodyweight/Gymnastics Pool B
Perform each circuit for a minimum of 5 rounds. You may also choose to draw a 6th card to determine the number of rounds, up to a maximum of 8-10.
| Category #1 | ||
|---|---|---|
| Resistance Training/Weightlifting | ||
| Number | Exercise | Reps |
| 1 | Deadlifts | 15 |
| 2 | Cleans | 10 |
| 3 | Push Presses | 20 |
| 4 | Clean and Jerk | 10 |
| 5 | Overhead Squats | 15 |
| 6 | Snatch | 10 |
| 7 | Bench Press | 15 |
| 8 | Front Squats | 15 |
| 9 | Squat | 20 |
| 10 | Thrusters | 20 |
| Wild Card | *Any From Above | |
| Category #2 | ||
|---|---|---|
| Metabolic Conditioning | ||
| Number | Exercise | Reps |
| 1 | Run | 1/4 Mile |
| 2 | Sprint | 100 Meter |
| 3 | Bike | 1 Mile |
| 4 | Jump Rope | 2 Minutes |
| 5 | Sled Drag | 20 Meters x 5 |
| 6 | Prowler Push | 20 Meters x 5 |
| 7 | Row | 2 Minutes |
| 8 | Double Unders - Jump Rope | 2 Minutes |
| 9 | Box Jumps | 25 |
| 10 | Run | 1/2 Mile |
| Wild Card | *Any From Above | |
| Category #3 | ||
|---|---|---|
| Bodyweight/Gymnastics Pool A | ||
| Number | Exercise | Reps |
| 1 | Bodyweight Squats | 25 |
| 2 | Dips | 20/AMAP |
| 3 | Hand Stand Push Up | 10 |
| 4 | Sit Up | 30-40 |
| 5 | Burpees | 20 |
| 6 | Pistol Squats | 20 Each Leg |
| 7 | Toes to Bar | 15-20 |
| 8 | Back Extensions | 25 |
| 9 | Hanging Leg Raise | 30 |
| 10 | Hand Walkouts | 15 |
| Wild Card | *Any From Above | |
| Category #4 | ||
|---|---|---|
| Kettlebell/Equipment | ||
| Number | Exercise | Reps |
| 1 | Kettlebell Swings | 50 |
| 2 | Tire Flips | 1-2 Minutes |
| 3 | Kettlebell Snatch | 20 Each Arm |
| 4 | Farmer's Walk | 20 Meters x 2 |
| 5 | Double Kettlebell Jerk | 20 |
| 6 | Kettlebell Goblet Squats | 25 |
| 7 | Double Kettlebell Swing | 25 |
| 8 | Wall Ball | 50 |
| 9 | Turkish Get Ups | 5-10 |
| 10 | Double Kettlebell Push Press | 20-25 |
| Wild Card | *Any From Above | |
| Category #5 | ||
|---|---|---|
| Bodyweight/Gymnastics Pool B | ||
| Number | Exercise | Reps |
| 1 | Pull Ups | 20/AMAP |
| 2 | Push Ups | 20 |
| 3 | Rope Climb | Length |
| 4 | Muscle Up | 10 |
| 5 | Bodyweight Lunge | 20-25 |
| 6 | Tuck Jumps | 25 |
| 7 | Knees to Elbows | 20-25 |
| 8 | Jump Squats | 25 |
| 9 | Plank | Max Time |
| 10 | Bear Crawl | 20 Meters |
| Wild Card | *Any From Above | |
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