Warm up: 10 min
1. Single and double waves w/ 1 3/4 fire house
2. Dead lift w/ 70lbs BB
3. Dry chem thruster
Stairs 6x
4. Upper body mountain climbers
5. 10 presses > 10 rows w/ 35lbs air pack
6. 10 squads > 10 alternate lunges
Stairs 6x
7. Step ups
8. Push ups on an air pack
9. Duck walk > duck hoops > bear crawl > cab walk
Plank 2 min.
Cool down.
BB- barbell
Enjoy.
1. Single and double waves w/ 1 3/4 fire house
2. Dead lift w/ 70lbs BB
3. Dry chem thruster
Stairs 6x
4. Upper body mountain climbers
5. 10 presses > 10 rows w/ 35lbs air pack
6. 10 squads > 10 alternate lunges
Stairs 6x
7. Step ups
8. Push ups on an air pack
9. Duck walk > duck hoops > bear crawl > cab walk
Plank 2 min.
Cool down.
BB- barbell
Enjoy.
Another good workout. "Time under load", we were moving constantly, no brakes, almost like on the fire ground.
ReplyDeleteWhen you begin the routine you can't stop until the time is up. So, for example if you are doing dead lifts for 1 min and you can't do any more reps, just hold the weight for last 15 sec. It is still beneficial for your body. Do not put the weigh down like Roger did, when we were doing dead lifts. It is not good.
Through entire workout we had an air packs and the fire gloves on for extra resistance.
Each station took 1min 15 sec, and 15 sec to move to another station, so 3 stations were done in 4min 30 sec.
After 3 stations we hit stairs in station 3. From the basement to the 2nd floor we did 6 times. On a way up we were walking every other step, and on the way down every step. It was 3 of us and we had 3 tools: training air pack 35lbs, water can and dry chem. After walking up and down twice we switched the tool. Jim loved that routine.
1. I took idea from the rope workout. Paul set this up nicely in the basement, so it is good to go. http://www.youtube.com/watch?v=HY_aJhd9SfI
2. Dead lifts. Go slow and control the weight, it is time under load workout, so we not using big weights, we just want to survive to the end.
3. If you don't know how to do thruster, go to www.crossfit.com and go to exercises & demos and you can click on some clips. http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov
4. Put the pack on front of you, go to the push up position and start going up and down with your hands.
5. We used 35lbs PT pack.
6. Just w/ your pack on, no extra weights. Keep going for 1 min and 15 sec, 10 squads and 10 lunges.
7. We did this one on the first step of the rehab bus.
8. We put the PT pack down, so we still had our packs on, and we did one push up with one hand on the pack and the other on the floor, and then walk with your hands to other side and do another push up on another side. Continue that for 1min 15 sec, if you need to, put your knees down. Some people call them girly push ups, so think before you drop to the knees.
9. Just fun, but not easy. It is like 1min and 15 sec of hell.
2min in plank position w/ your air pack on after all that. Just go to the happy place and have a good time.
Entire workout took us about 25 min. We had a good time.