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For the Crossfit Initiation Block (4 sessions):
For 15 minutes, make the maximum number of rounds in this series: 5 pushups and 10 squats. This is called AMRAP: As Many Repetitions As Possible. If you can not do push-ups, try doing them with your knees flat on the floor. If you are a beginner, you can rejoice if you reach the 15 rounds. If you thought you were strong you should not settle for less than 40 rounds.
Repeat 5 times this sequence: 400 meters running + 20 sit ups + 10 jumps with knees to chest. It is a time trial, that is, a workout in which you must do the exercises at the maximum speed you can. If you do not arrive with the knees to the chest in each jump, the repetition is not worth.
Find a bar that you can master. Do 5 rounds of 25 jumping jacks and mastered until muscle failure. It does not matter if you can only do one or two: you will improve equally. If you can not do any, help yourself by jumping.
Try to make 50 burpees at the maximum speed you can. You manage the breaks yourself. If you can not make burpees, save yourself the flex and do sprawls. Guidance result: if you are in very good shape, you will get closer or you will get off the four minutes. If you are not, do not worry if the time runs out of 12 ...
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Advanced conditioning block (16 sessions):
8 jobs of 20 seconds with 10 second breaks. This you are going to do is called Tabata, maybe it will ring you. These are exercises: squats, pushups, jumping jacks, sprawls, lounges, climber crunches, sit ups and jumps with your knees to your chest. It is about doing the exercises at maximum intensity to finish the fused four minutes. If it has not been so, you have done wrong.
Run 4 kilometers as fast as you can. Anything less than 20 or 22 minutes is a very good time, whatever the level. If you are starting to do sports and raisins for 30 minutes, quiet, it is normal.
Cramps and crunches. You should do 10 reps of each exercise in one minute. If you have time before the end of the minute, rest and when the next minute starts, do the repetitions again. So, until you get to finish the reps. This is called EMOM: Every Minute On The Minute. If you exceed 10 minutes by doing the tight push-ups, you should be satisfied.
By time: performs 200 squats and 50 push-ups. You can do the push-ups by supporting your knees if you do not have enough arm strength.
3 rounds per time: 40 jumping jacks + 30 burpees (or sprawls) + 20 burrolls + 10 Ab
In a straight line of 100 meters, repeat this sequence 5 times: walk with strides or lunges and return to the sprint.
Run a mile, do 100 sit ups, 50 pushups and 80 squats and re-run one kilometer. You can do half of repetitions or do them by supporting your knees if you had never done pushups before you started the plan.
Find a bank that reaches you at the knees and makes 20 burpees jumping on the bench. Then do 3 rounds of 10 bottoms of arms, 15 jumps and 20 crunches for time. It ends with another 30 burpees jumping to the bank. You may consider that you are strong if you finish in less than 10 minutes.
On the bar of dominoes, hanging, try to bring your knees to the elbows with fast movements. If you find it simple, bring the tips of your feet to the bar. The first movement is called knees to elbows. The second, toes to bar. Do 10 sets of 10 with 30 seconds rest.
Run 500 meters, do 10 dominadas, 30 pushups and 90 lunges and run again 500 meters. You can do the dominadas with impulse and the pushings supporting the knees. If before doing this plan you had not done any sport in the last three months, do half repetitions of each exercise. For time.
Find some especially long flight of stairs. Up 1,000 steps. If they are not followed, you are lucky: the descent at the beginning of the slope will serve to rest your thighs and glutes.
5 rounds: 21-18-15-12-9 reps of burpees with dominated and squats. You can liquidate it in less than 12 minutes if you are very strong. If you do not usually do dominadas, calculate the triple time or do only the series of 15-12-9.
Fartlek race: for 30 minutes, alternate 1 minute at maximum and 2 jogging.
Tabata: lunges with jumping, pushups, dominated, sprawls, bottoms of arms, climber's crunches, jumping jacks and squats.
100 squats, 80 jumping jacks, 60 pushups, 40 knees to elbows, 20 dominated. The push-ups can be by supporting the knees on the floor (but lowering the chest until the elbows are 90 degrees!)
3 rounds of 12 burrolls, 14 jumps with knees to the chest, 16 crunches and 18 lunges with jumps.
