This is my version of the Crossfit Games Open 2011, for 6 weeks I will publish one workout per week for you to complete. Just ONE workout per week, that’s all! The workout will be posted Tuesday and must be completed by Sunday at midnight. Complete the workout and send your results to me at email@example.com, it is up to you whether or not I post your results for others to see how you did, or post it to the comments for all to see! At the end of 6 weeks, the person who has completed all six workouts with the best results will win the prize basket. It’s not really about the prize, though, it’s about YOU! Challenge yourself. Do the workout once or every single day if you want! So far I have 5 contestants, that’s double the amount that I had yesterday, I hope to have 8 contestants by the end of the day. You can join in at any time! However, in order to win you must complete all 6 workouts!
All of these workouts include very little equipment; a chair to step up to, or a box to jump on and a jump rope. If you’ve got those two things around, you are prepared! There is NOTHING that should keep you from working out, your biggest obstacles are your mind and your excuses. If you’d really like to make this 6 weeks into a successful journey, use the weekly meal plan to get your diet on track, and complete the workout I will post on Fridays to prepare you for the next week’s workout!
Week 1 Workout:
1 Round for time:
- 70 lateral jumps over an obstacle 8 ” off the ground
- 60 air squats (full depth= hip crease below the knee, see video)
- 50 walking lunges (25 each leg, your knee must touch the ground, see video)
- 40 sit-ups (follow instructions in video for full range of motion)
- 30 box jumps or step ups onto an box or chair at least 12″ off the ground (see video)
- 20 push ups (chest all the way to the ground)
- 10 burpees (see video)
70 lateral jumps over an obstacle 8″ off the ground
60 air squats (squat to full depth, the crease of your hip at or below parallel to your knee)
50 walking lunges (25 lunges per leg) (your knee must touch the ground!)
40 sit-ups (complete full range of motion as demonstrated in this video, also incorporate the use of a towel or something to support your lower lumbar, as shown)
30 box jumps or step ups onto an object at least 12 inches off the ground
20 push ups- These can be done from the knees or toes, whichever way you do it, make sure your chest TOUCHES the ground.
Each workout can be scaled to your capability, whatever you do, do the ABSOLUTE BEST you can. I can’t wait to see more people participate! Way to go Sara, Julie, Norah, Jen, and Evan for putting themselves out there to compete, who else wants a piece of the action? This is for anyone and everyone; young, old, short, tall, big or small! E-mail me or post to comments if you have any questions or if you would like to participate!