Do as many rounds of the prescribed exercises
• Bear Complex
The Bear Complex:
1. Power Clean
2. Front Squat
4. Back Squat
Do that seven times for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
• Benchmark WOD
Tests that measure human General Physical --> Preparedness
• CFT (Crossfit Total)
Max Back Squat
Max Shoulder Press
(You have 3 attempts to establish your max in each lift; use as many loading sets as needed)
The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.
The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has ten elements, both are likely to be featured
Modification of the bear complex using KB, Dumbells, Medicine Balls etc.
Two Exercises performed in a very high intensity level
Wods from annual crossfit games
• Hero WOD
Wods in memory or celebration of people
Testing of 1RM at specified exercises
• Open Gym
Free choice of wods and exercises
The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.)
20 seconds work, 10 seconds rest, for 8 sets.
Can also be done in rounds of
different mvts (squats, push ups,
pull ups, sit ups) with 1 min break
Three exercises performed at high intensities one after the other.
Developed by Pat O'Shea in 1969 and refined during the two following decades. A complete paper on the subject was published in the NSCA journal in 1987. Typically an IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free aerobic exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds. IWT workouts may be scaled toward a particular fitness characteristic. For an endurance emphasis we increase the duration of the free exercise period to three minutes and reduce the rest period, all lifts are done with lighter loads and higher reps. To focus on power development we increase loads for the athletic lifts and reduce the reps, scale back the chasing aerobic exercise period (sometimes) and increase the rest periods to ensure "full" recovery.