Team Workout Flashcards
6 weeks of CrossFit for 10”
With exactly these institutional clients in mind we’ve developed thirty team workouts that we hope will facilitate team PT (physical training) leaders to explore and adapt the CrossFit method to their environment. We’re calling this “6 weeks of CrossFit for 10” because we’ve packaged these thirty team workouts as a six week PT course for ten athletes.
criteria that guided our program design efforts:
Accommodate a wide variance in capacities (including both male and female)
• Ultimately taxing of elite and novice athletes
• Motivate and amplify camaraderie
Work with odd or even number of participants
Place modest/reasonable demands for new
equipment
preserve physiological character of CF
Inspire creative programming in PT Directors and Leaders
• Rely on largely low skill movements while simultaneously developing more complicated movements
• Design workouts that could be done outside
• Develop a program that would ready athletes and their instructors for more sophisticated
programming and development
• Create a program that would motivate continued
exploration of fitness after graduation
• Provide an exposure that would guarantee that
athletes be able to follow the WOD by course end
• Design a 6 week course that ambitious, experienced,
PT instructors could be trained to teach confidently during a three day course and a couple of weeks of preparation
40 days weeks
Run 5K 1
2. “Chelsea”
3. Broomstick Mile
4. Hoover Ball
5. Conga Line: Bench Press & Pull-ups
6. Rest
7. Rest
8. Run 5K 11
9. Run, Rope Climb, Ring Dip Team Races
10. Deadlift 1
11. Medicine Ball Throw
12. Two Man Squat, Pull-ups, Mile Run
13. Rest
14. Rest
15. Run 5K 111
16. Run, KBS, Pull-ups Drag Races
17. The Clean
18. Tug of War
19. Max Pull-ups & Dips/Tabata Squats
20. Rest
21. Rest
22. Run 5K 1V
23. Pressing and Jerking/Deadlift 11
24. Squat, Run, Squat, Run, Squat
25. Pull-up, Push-up, Sit-up Circuit
26. Pushed Truck Racing
27. Rest
28. Rest
29. Run 5K V
30. The Clean & Jerk
31. Run, Thruster, Pull-up Circuit Races
32. Fallen Comrade Drills
33. Deadlift 111
34. Rest
35. Rest
36. Run 5K V1
37. The Snatch
38. Run, Thruster, Pull-up Drag Races
39. Tire Flip Races
40. Conga Line: Rope Climb & Ring Dip
Equipment List
2 Olympic Bars
• 5 sets of 40 lb. Dumbells
• Rubber composition plates
- 4-10 lb. pair - 4-25 lb. pair - 4-45 lb. pair
• Pull-up/Dip Station • 2 Large TruckTires • 10 Dowels
• Vulcan Racks
• Pillars of Power
• Bench
• 25 ft Rope Climb
• 2-20 lb. Medicine Balls • 1-8 lb. Medicine Ball
• Rings
• 10 inch box
• 1 Truck
• 2-1 1/2 pood Kettlebells
Broomstick Mile
Broomstick Mile: 25 Back squats, 25 Front Squats, 25 Overhead Squats, Run 400 meters, 25 Shoulder Press, 25 Push Press, 25 Push-Jerk, Run 400 meters, 50 Squat Cleans, Run 400 meters, 50 Snatches, Run 400 meters.
hoover ball
8 ft rope , 8lb med ball
Run, Rope Climb, Ring Dip Team Races:
Two teams, of five each, head out together on 800-meter run. One team will return to the rope climb and the other team will return to the rings. The team at the rope needs 10 ascents and the team at the rings needs to complete 100 ring dips. The team that completes their assigned task first wins the round.
Deadlift
Form two teams of five athletes each. Warm-up and practice the deadlift with broomsticks until everyone’s is pretty. Each team will roll each athlete through a 5 rep round at 65 pounds. After checking to see that everyone has excellent form at 65 pounds, run both teams through 3 reps at 95 pounds.
Assuming that everyone is still looking good, set up both teams’ bars with 135 pounds. Athletes will come to the bar one at a time and perform ten reps rotating through until each athlete has completed 5 sets of 10 reps each. Nothing other than perfect form can be tolerated. Painstaking attention to technique will be amply rewarded for years. If it takes 30 minutes to get everyone’s form right, that’s O.K.
If someone has intractably bad technique they need to be segregated and sent back to the broomstick, then 65 pounds, and then 95 pounds with absolutely great
