Work Out Of the Day!

VOD  

Leviticus 26:19-21

19and I will break the pride of your power, and I will make your heavens like iron and your earth like bronze. 20And your strength shall be spent in vain, for your land shall not yield its increase, and the trees of the land shall not yield their fruit. 21 “Then if you walk contrary to me and will not listen to me, I will continue striking you, sevenfold for your sins.

 

Crossfit Warm-up  

  

Wednesday 080402

Level 1 Athletes only: 

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Beginners/ Non level athletes 

25 Med-Ball Cleans

25 Push-Jerks PVC OR Barbell

4 times for time:  

OLY

Wednesday April 2 2008

• Front squat – 84% x 2 x 5
• Clean pull – 100% (of clean) x 2 x 3
• Rack jerk behind the neck – heavy single; drop 25% for 2 doubles

3 rounds for time of:
10 ball slams - 15% BW
10 wall ball - 10% BW
10 ball clusters - 25% BW
20 ball cross-chops - 15% BW

Post numbers and questions to comments.

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Ball cluster: Clean the ball from the floor (full squat), drive directly up into a thruster, slam the ball to the floor, drop into a push-up behind ball. Repeat

Ball Cross-Chop:

Watch Video

Chops can be performed in a number of directions with a number of implements. The cross chop follows a path from low on one side of the body to high on the other side. Either direction can be emphasized for a different training effect, or both can be equally powerful. Possible implements include medicine balls, kettlebells, dumbbells and just about anything with the appropriate weight. The chosen implement should provide a solid way to grip it–a weak grip on the implement will greatly reduce the possible power with which it can be moved and therefore limit the effectiveness of the exercise.