2013-06-20 Thursday + Don't Make My Mistakes

Extended Warm Up:

JumpNRope complex:

     90 speed step (count 90 on your right foot only)
     90 jumps on only the right foot
     90 jumps on only the left foot
     30 backwards jumps on 2 feet
     30 double unders (modify with 90 2 foot forward jumps)

     60 speed step (count 60 on your right foot only)
     60 jumps on only the right foot
     60 jumps on only the left foot
     20 backwards jumps on 2 feet
     20 double under’s (modify with 60 2 foot forward jumps)

     30 speed step (count 30 on your right foot only)
     30 jumps on only the right foot
     30 jumps on only the left foot
     10 backwards jumps on 2 feet
     10 double under’s (modify with 30 2 foot forward jumps)

Workout Of The Day:

Death by Man Maker

A "Man Maker"  is a weighted burpee clean and jerk. With a dumbbell or kettllebell in each hand, do a burpee, then a clean and jerk (so that the weights end up overhead on straight arms). They are very tough.

Complete 1 rep in the first minute, 2 reps in the second minute...5 in the fifth minute...15 in the fifteenth minute, etc.

Link:

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing CrossFit

 

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