Homework

Zachary Tellier CrossFit Challenge. (No kit required)

Whether you attempt for time or completion, do not underestimate this workout! Be sure to perform a thorough mobility warm up (see below) before jumping in. Your aim is to minimise rest whilst not compromising form. Investment in adequate recovery is an absolute must!

10 Burpees*

10 Burpees*
25 Press-Ups

10 Burpees*
25 Press-Ups
50 Forward Lunges

10 Burpees*
25 Press-Ups
50 Forward Lunges
100 Sit-Ups**

10 Burpees*
25 Press-Ups
50 Lunges
100 Sit-Ups**

150 Air Squats (body weight squat)

Adapts:
*Option to swap out for Froggers or Mountain Climbers
**Option to swap out for Glute Bridges
Do push ups from knees or on to a step/raised platform

If you do it, I want to know your time! Best of luck!

‘Hard Core’ Core (No kit body weight workout)

Use this free app for hands free timing and set it for three rounds of six minutes. Start off working for 40 seconds and resting for the remaining 20 seconds. When confident push to 45 on and 15 off. Performing this routine once per week on your active recovery day will pay dividends over time. Mix/repeat the circuit for variation and progressive challenge.

Static:
High plank hold
Low plank hold
Side plank left
Back plank
Side plank right
Panther plank

Rotation:
Side plank reach through left
Side plank reach through right
Russian twist
High plank to toe tap
Hydrants (from panther plank)
Low plank knee to elbow

Back: (ensuring your lower back remains supported/on the floor is important). Hook your knees up at 90 degrees whilst lying on your back. Now stuff your fists under your bum to support your lower back (like chocks). If your back raises mid exercise, pause and reset.

Leg raises
Static glute bridge
Scissor kicks
Back plank
Legs out and back
Glute bridge fire/rest/repeat

‘Gym-tastic Elastic’ Band Workout (one ~15-25lb band)

Challenge yourself to this strength endurance workout and try not to wince when you get to round 3!

Try and limit momentum when using the band i.e. control the speed at which you resist the band. Try and ensure there is some stretch on the band at all times!

Bicep curls x16 (band under feet, isolate your elbows whilst squeezing your glutes and standing up straight with eyes ahead)
Skull crushers x16 (heels on band and isolate elbows)
Shoulder press x16 (step inside band - no lock out or rest)
Chest expansions x16 (put a twist in the band and hold across front of chest. Expand/contract arms about 3-5 cm)
Pallof press x1 minute each side (lock band around post, stand straight and move hands in/out at shoulder height)

Round two move to x12
Round three move to x8

45 minute Circuit (No kit required)

Mobility routine:
Walkout+press up (x8)
Arm circles (both ways brushing ears)
Gate open/close (x5/leg)
Squat(x6) Plus hands on head (x6) Narrow stance to calf raise (x6)
World’s greatest stretch (x6 each side)
High plank toe tap resetting plank each time i.e. bum down (1 min)

6 station circuit (covering arms/legs/core).
Complete each exercise in order below. Work for 45 secs and rest/transition for 20 secs. At the end of each round rest for 1 minute before starting the circuit again (3 rounds in total). Use this free app for hands free timing

Legs 1:
Forward lunge. Swapping legs each time. Focus on soft landing and springing back to stand up position.

Arms (push):
Staggered push ups. Changing stagger each time. Ensure chest to floor. Go to knees before compromising chest to floor.

Core 1:
Ankle tap side crunch. Raise shoulders off ground. Tap ankle. Swapping each time.

Legs 2:
Squat jumps. Squat and jump up (continuous) 

Arms: 
Tricep dip: dip towards floor - keep bum close to chair/wall/bench

Core 2: 
Side plank reach throughs. Swapping sides halfway. No bum on floor when swapping.

Optional finisher: 
Press up (from knees) test to failure (sorry).

Stretch (standing):
Quad stretch (standing)
Arm across chest
Hand in shoulder blade 

Stretch (floor): 
Hamstring (leg in air foot flat on ceiling)
Hip roll (knees up, arms out to your side)
Pigeon (on front) for glutes 
Finish with child’s pose 

The above should take 45 mins. No equipment needed. 

Strength Superset (Gym environment)

Pulse raiser:
Use a bit of kit you are not used to e.g. treadmill fast walk incline, elliptical or row erg. 5 mins warm up.

Mobility routine:
Walkout+press up (x8)
Arm circles (both ways brushing ears)
Gate open/close (x5/leg)
Squat (x6) Plus hands on head (x6) Narrow stance to calf raise (x6)
World’s greatest stretch (x6 each side)

Perform 3 sets of the below. No rest between a/b but rest between 1/2. Select weight that allows you to hit the required reps with no more than 2 left in the tank.

Superset 1a
Upright row. Use KT bell or DB. Failing that heavy band. Keep weight close to body 6-8 reps.

Superset 1b
Deadlift. If barbell and plates available great. If not use heavy DB or matching KT bells. Narrow stance to allow weight to slide down side. Eyes ahead. 6-8 reps.

Superset 2a
Renegade row (place DBs on mat and get into a raised press up position. Row one arm keeping elbow close to body and return. 4-6 each arm.

Superset 2b
Kettlebell swing (if available) x16 reps. If not, DB burpee!

8 min core finisher (45 work/15 rest transition)

  1. High plank

  2. Russian twists (feet on floor)

  3. Panther

  4. Crunch (shoulders off ground, slide hands from thigh to knee)

  5. Low plank

  6. Bird dog

  7. Glute bridge

  8. Leg raises (position hands as ‘chocks’ under bum to keep lower back on floor)

Stretch (standing):
Quad stretch (standing)
Arm across chest
Hand between shoulder blades 

Stretch (floor): 
Hamstring (leg in air foot flat on ceiling)
Hip roll (knees up, arms out to your side)
Pigeon (on front) for glutes 
Finish with child’s pose