Warm up drills
- We frequently perform barbell complexes, it's one of my favorite way to increase conditioning and rip fat off your body. But this particular complex was inspired by Martin Rooney's Warrior Challenge: 100 reps in 100 seconds.
If you are familiar with this challenge, you will notice that we performed the exercises in slightly different order. In order to maximize each movement, I put the push ups last, as I think they are the easiest to do, so doing them first while fresh isn't as difficult. I also wanted to perform the overhead lifts first to keep things a little safer.
Push press x20
Bent over row x20
Push up on barbell x20
Thats 100 reps! Do not perform them as fast as possible until you can perform them as good as possible, please. Once you have developed technical proficiency, do them faster and better. When you can do the entire complex in 1 minute and 40 seconds, you're on your way. We did the complex with 40 kg. Not too much weight, but enough to hit the guys hard. As we continue through the cycle, we will adapt.
Next we did 3 rounds of a run/row deal that I absolutely despise so good. We will work our way up throughout the cycle, but 3 rounds and a little shorter distance is good for now.
200 meter run
250 meter row
We ran, got on the rower immediately, then rested about 90 seconds after each round. We will increase the work and decrease the rest over the next several weeks. We actually used the inclined treadmill at 10mph for this, because of the fact that only a few people trained. But if there were more people, we would run outside and probably perform swings or high pulls instead of rowing the C2 to accommodate all the athletes, as I only have 2 C2 rowers. Not all ca finish, this is a brutal workout, as any crossfitter can attest to.