Thursday, May 29, 2008

Bored with Running?

Got this from New Jersey Crossfit. www.newjerseycrossfit.com They call the programming for this workout HOC, or High Octane Cardio. It seems like no joke. I am going to give it a go this afternoon. Feel free to stop by and give it a go as well.

Kettlebell DARC swings 20 (switch hands at the top of the swing on each rep ie 1l,2r,3l,4r etc, until you get to 20)

Jump rope 2 minutes

Kettlebell jerks 10r/10l (standard KB jerk)

Jump rope 2 minutes

Slam ball 20 (use a 20# dynamax ball, or the 8kg black mamba if you think you can catch it before it hits you in the face... start in the bottom dead lift position, put ball overhead at full extension, and slam ball to ground as hard as you can, and catch it on the bounce)

Jump rope 2 minutes

Jumping pull ups 20

Jump rope 2 minutes


Rest 1 minute between rounds. Then go at it full bore again for as many rounds between 3 and 5 that you can stand.

Try and do 3 rounds to start, 5 if you are feeling extra Superman-ish today. Me, I think I will shoot for 3 rounds. We will have to see. As always, post your times and workouts to the comments section. Lets get back to that, as thats why I am doing this, so you all can have a place to log and compare.

No comments: