CROSSFIT - Workouts of the Day (WODs)
Here are some crossfit workouts I've been doing outside to stay in shape. No equipment required! Some of these are taken from http://espisbootcamp.blogspot.com/.
WOD #1:
5 rounds for time of: ·
-200 meter run
-20 pushups
-20 mountain climbers
-20 sit ups
WOD #2:
5 rounds
10x Pull-ups, strict ·
10x Handstand push-ups ·
10x Squat-jumps
WOD #3:
4 rounds of: ·
-50 lunges (25 per side)
-50 squats
Note: remember to keep the weight in the heels when you squat and push up using your glutes.
3 rounds of: ·
-1 minute plank
-1 minute side plank (both sides)
WOD #4:
400 meter run Then do 10 rounds of: ·
-5 burpees
-10 squats
-15 sit ups
End with another 400 meter run
WOD #5 (2-way Jay)
2 rounds, do second round in reverse order:
100x Double unders (or jumping jacks) ·
90x Squats
80x Sit-ups
70x Push-ups
60x Mountain climbers
50x Dips ·
40x Box jumps (or jump squats)
30x Burpees·
20x Pull-ups
10x Handstand push-ups (or wall climbs)
WOD #6:
First workout:
-21 burpees
-21 push ups
-21 bench jumps
Run 1 lap around the park
-15 burpees
-15 push ups
-15 bench jumps
Run 1 lap around the park
-9 burpees
-9 push ups
-9 bench jumps
Run 1 lap around the park
Second workout:
3 rounds of:
-20 supermans
-20 v-ups
WOD #7 - Capoeira crossfit
4 Rounds of (for time):
-10 au stretch to queida de jin
-20 armada transition armada
-30 esquiva lateral
-40 quebra (side to side)
Rest 1 minute
On the esquiva lateral and the quebra I want you to stay low and focus on shifting your hips.
3 rounds of:
1:30 plank
1:00 side plank (both sides)
Rest 1:30 minutes
WOD #8
10 rounds for time: ·
-10 pushups
-10 situps
-10 squats
200 meia lua de compassos - Focus on keeping the front leg bent and sitting deep. You can break the sets up however you want. You have the option of just focusing on the basic kick or if you're a more seasoned capoerista, you can double up, practice trocas, start the kick from different positions, etc.
WOD #9
Tabata Rounds Workout:
Warmup: Floor drills: lunge to straight kick; lunge to queixada kick; bear crawl x5 change to crab walk x5 (front and back);
Tabata round is a 4 minute drill divided into eight 30 second sets of 20 sec on (as fast as you can) and 10 sec of rest.
1. Jump squats
2. Push-ups
3. Jumping lunges
4. Tricep dips
WOD #10
Warmup:
-Floor drills
-Partner handstand hold - advanced - do shoulder touches. 1 min each. 3 rounds
4 rounds for time of:
-200 meter sprint
-10 plank to pushup
-20 shrimps (10 each leg)
Abs:
With partner - 90 leg lifts (30 straight, 30 on each side)
WOD #11:
Warmup:
-Floor drills
-Run a lap around the track
3 rounds, 4 minutes AMRAP (as many rounds as possible), 1 minute rest btw sets
-Bear crawl (200 m)
-10 pike pushups
-10 jump squats
-Sprint back (200 m)
Abs:
3 max handstand holds w/ partner
3 max planks
WOD #12
4 rounds, 1 minute each exercise of:
-Pull-ups or assisted pull-ups
-Jump squats
-One legged squats (30 sec each leg)
-Leg raises (for abs - lie flat on back and lift legs to 90 degrees and back down to just above ground)
WOD #13- Capoeira crossfit
10 min - As many rounds as possible (AMRAP)
-10 queda de rins (5 left, 5 right)
-20 sit ups (legs are bent, feet flat on ground, go all the way back and all the forward)
WOD #14
Ladder drill (start with 1 rep of each exercise, then 2, then 3 until you can't go any more, then work your way back down. So if you build up to 10 reps of each exercise, then go back down so 9 of each, then 8 of each, etc...)
-Overhead lunges (I use a 45 lb bar but you can use dumbells)
-Pull-ups or push-ups
WOD #15:
6 rounds of:
-24 squats
-24 push-ups
-24 walking lunges (12 each leg)
-400 meter sprint
WOD #1:
5 rounds for time of: ·
-200 meter run
-20 pushups
-20 mountain climbers
-20 sit ups
WOD #2:
5 rounds
10x Pull-ups, strict ·
10x Handstand push-ups ·
10x Squat-jumps
WOD #3:
4 rounds of: ·
-50 lunges (25 per side)
-50 squats
Note: remember to keep the weight in the heels when you squat and push up using your glutes.
3 rounds of: ·
-1 minute plank
-1 minute side plank (both sides)
WOD #4:
400 meter run Then do 10 rounds of: ·
-5 burpees
-10 squats
-15 sit ups
End with another 400 meter run
WOD #5 (2-way Jay)
2 rounds, do second round in reverse order:
100x Double unders (or jumping jacks) ·
90x Squats
80x Sit-ups
70x Push-ups
60x Mountain climbers
50x Dips ·
40x Box jumps (or jump squats)
30x Burpees·
20x Pull-ups
10x Handstand push-ups (or wall climbs)
WOD #6:
First workout:
-21 burpees
-21 push ups
-21 bench jumps
Run 1 lap around the park
-15 burpees
-15 push ups
-15 bench jumps
Run 1 lap around the park
-9 burpees
-9 push ups
-9 bench jumps
Run 1 lap around the park
Second workout:
3 rounds of:
-20 supermans
-20 v-ups
WOD #7 - Capoeira crossfit
4 Rounds of (for time):
-10 au stretch to queida de jin
-20 armada transition armada
-30 esquiva lateral
-40 quebra (side to side)
Rest 1 minute
On the esquiva lateral and the quebra I want you to stay low and focus on shifting your hips.
3 rounds of:
1:30 plank
1:00 side plank (both sides)
Rest 1:30 minutes
WOD #8
10 rounds for time: ·
-10 pushups
-10 situps
-10 squats
200 meia lua de compassos - Focus on keeping the front leg bent and sitting deep. You can break the sets up however you want. You have the option of just focusing on the basic kick or if you're a more seasoned capoerista, you can double up, practice trocas, start the kick from different positions, etc.
WOD #9
Tabata Rounds Workout:
Warmup: Floor drills: lunge to straight kick; lunge to queixada kick; bear crawl x5 change to crab walk x5 (front and back);
Tabata round is a 4 minute drill divided into eight 30 second sets of 20 sec on (as fast as you can) and 10 sec of rest.
1. Jump squats
2. Push-ups
3. Jumping lunges
4. Tricep dips
WOD #10
Warmup:
-Floor drills
-Partner handstand hold - advanced - do shoulder touches. 1 min each. 3 rounds
4 rounds for time of:
-200 meter sprint
-10 plank to pushup
-20 shrimps (10 each leg)
Abs:
With partner - 90 leg lifts (30 straight, 30 on each side)
WOD #11:
Warmup:
-Floor drills
-Run a lap around the track
3 rounds, 4 minutes AMRAP (as many rounds as possible), 1 minute rest btw sets
-Bear crawl (200 m)
-10 pike pushups
-10 jump squats
-Sprint back (200 m)
Abs:
3 max handstand holds w/ partner
3 max planks
WOD #12
4 rounds, 1 minute each exercise of:
-Pull-ups or assisted pull-ups
-Jump squats
-One legged squats (30 sec each leg)
-Leg raises (for abs - lie flat on back and lift legs to 90 degrees and back down to just above ground)
WOD #13- Capoeira crossfit
10 min - As many rounds as possible (AMRAP)
-10 queda de rins (5 left, 5 right)
-20 sit ups (legs are bent, feet flat on ground, go all the way back and all the forward)
WOD #14
Ladder drill (start with 1 rep of each exercise, then 2, then 3 until you can't go any more, then work your way back down. So if you build up to 10 reps of each exercise, then go back down so 9 of each, then 8 of each, etc...)
-Overhead lunges (I use a 45 lb bar but you can use dumbells)
-Pull-ups or push-ups
WOD #15:
6 rounds of:
-24 squats
-24 push-ups
-24 walking lunges (12 each leg)
-400 meter sprint