Post by TM79 on Dec 23, 2014 1:42:09 GMT
12/23/14:
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Crossfit.com
***Study Overhead Squat form. Compare it to a video of your form. If you have poor form, DO NOT DO THE OVERHEAD SQUAT LADDER. I suggest 1/3 body-weight for intermediate. That is only a suggestion. This is a dangerous movement. Pick a weight that you are VERY comfortable with and play it safe. Stop when you get the slightest notion that your form could break down. If you don't have good form on Overhead Squat, just practice doing this movement instead of doing the ladder. Personally, you would never see me doing this workout.
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Scaling:
Intermediate:
Chest-to-bar pull-up ladder (OR Regular Pull-ups)
Rest 5 minutes
1/3 body-weight overhead squat ladder ***(See above)
Beginner:
Beginner/Assisted Pull-up ladder
Rest 5 Minutes
PVC Overhead Squat Ladder (OR practice Overhead Squats)
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Crossfit.com
***Study Overhead Squat form. Compare it to a video of your form. If you have poor form, DO NOT DO THE OVERHEAD SQUAT LADDER. I suggest 1/3 body-weight for intermediate. That is only a suggestion. This is a dangerous movement. Pick a weight that you are VERY comfortable with and play it safe. Stop when you get the slightest notion that your form could break down. If you don't have good form on Overhead Squat, just practice doing this movement instead of doing the ladder. Personally, you would never see me doing this workout.
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Scaling:
Intermediate:
Chest-to-bar pull-up ladder (OR Regular Pull-ups)
Rest 5 minutes
1/3 body-weight overhead squat ladder ***(See above)
Beginner:
Beginner/Assisted Pull-up ladder
Rest 5 Minutes
PVC Overhead Squat Ladder (OR practice Overhead Squats)
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
