Crossfit challenge

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19 Posts
Aug 25, 2013 10:46pm
via Android

Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)
Day 7: Run 1 mile for time
Week 2
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Week 3
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)
Week 4
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each*100 jumping jacks*jump rope for 1 minute*25 sit-ups

25 Aug
Have you done this?
26 Aug
Starting in 20 mins
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19 Posts
Aug 25, 2013 11:05pm
via Android

Not this workout but others like it. I'm always challenging myself. Best thing bout crossfit  is it doesn't let your muscles get use to doing one thing

25 Aug
I like this one but the running. I am not a fan of running
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19 Posts
Aug 25, 2013 11:18pm
via Android

Either do I but run is a big workout in everything. And now matter wat ur looking for running is the best thing out there

25 Aug
Running hurts my knees.
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19 Posts
Aug 25, 2013 11:22pm
via Android

Well if u want to do this try replacing running with something with a less impact cardio workout like jumping jacks or jump rope

25 Aug
Thank you
25 Aug
No problem ill b starting day 1 tmrw
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19 Posts
Aug 26, 2013 3:30pm
via Android

Day one is in the books not hard at all

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