Bodybuilding.com - Rich Froning CrossFit Workouts: Train Like The 2011 CrossFit Games Champion

Bodybuilding.com - Rich Froning CrossFit Workouts: Train Like The 2011 CrossFit Games Champion


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7/15/12 Lower Body

WOD 7/15/12 👍 Jog a mile Back Squats 10.8.6.6 ss with body weight lunges (10) Hang Cleans 10.8.6.6 ss with heavy calves (20) Machine hamstring curls 4x10 ss with med ball curls Dead lift 4x8 ss side to side lunge Ab complex 3x10:  Hanging toes to bar, Cable crunch (full extension!), Side v-ups, Supermans. Stretch!!! 

American football players having fun playing in Europe!

Chris Holmesly from Idaho State University having some fun in Europe!



Wednesday 7/11/12
 1 Mile warmup

Ab Circuit (30sec on, 10 sec off): Cable trunk twist, cable wood chop {high to low}, and supermans.

Workout:
BB Incline Bench Press 225x8, 245x8, 255x8
super-set with push-ups till failure


Bent-Over Row with Twist 4x10
super-set with chin ups


Hang Cleans 4x5 {heavy}
super-set with hanging leg lifts (20)

Cable Twist 4x15

Box Jumps 4x12

Football style warm up (as a cool-down)!!

Cross Fit Fundamentals. Strength Gains

Learn!

Tuesday 7/10/12

Warmup:
1 mile jog

Ab circuit (30sec. on, 10sec off) 4sets:
cable trunk twist, cable wood chop high to low, plank, superman's

4 Sets for Time:
Pushups (50)
Sit ups (50)
Body squat (50)
Body weight (BW) Lunges (50)
Pull Ups (20)
Bicept curl to shoulder press

Calf Circuit (point toes in, out then regular)
3x 20/20/20

After Work Special 7/9/12

WOD after work session 7/9/12 

Jog 1mile 

4 rounds: 
Squat 225lbs (15) 
Perfect form Pull-ups(10) 
Dead lift 135 (10)  
Pushups  (25.Wide,close,diamond,decline) 

Ab circuit:
 3 x10 Cable crunch, v-up (45lb), trunk twist (45lb), side v-up 

Finisher: Low and slow back peddle (drag knuckles) 60 yards and back 

 NO BAD DAYS!

 

Drop set exercise-
* Lateral raise (elbows at 90 degrees)
40lb db's 30lb db's 20lb db's 15lb db's x 2 full sets till failure

* Rear delt bent over db flys
40's 30's 20's 15's x 2 full sets till fail

* Straight arm plate front raises
45lb plate 35lb plate 25lb plate 10lb plate x 2 full sets till fail

* Arnold presses
50lb db's 40lb db's 30lb db's 20lb db's x2 till fail

* Iso BB shrugs SUPER SETTED WITH iso upright rows
1. without dropping bar hold shrug for 5 seconds release, bust out 5 reps, hold shrug for another 5 seconds, then bust out another 5 reps, drop weight.

2. (same concept) Hold upright row for 5 seconds, bust out 5 reps, back to hold for 5 seconds, bust out another 5 reps. x 3 sets for those 2 exercises supper setted.

"I just did this workout and cant feel my arms. Let me know what yall think."Jordan Weingrad, Texas (https://www.facebook.com/jordan.j.weingrad) 

#showmeyourwod #legitfit #beastfitnation

WOD up?

WOD 7/8/12
Sunday Fun-day Flush

1mile warmup run

Barbell Bench super-set w/ 8 perfect pull-ups and hanging leg liftsx20
135x20
225x 10
245x5
265x5
275x5

2x15 Front squat with DB (55lb) super-set with 2x10 lunges front to back

2x15 body weight side to side lunges focus in form and depth. Super-set with wide leg dead lift (45lb plate).

Cable under tit raise? (lift low to high , pulling from peck muscle) 3x12 super-set with 20 perfect pushups (wide, reg, close on med ball)

Abs circuit w/45lb plate 3x15:
Toe touches, v-ups
--no weight--
Side v ups, crunches elbows out eyes to the sky

Finish with hanging toe-touch to bar, knee ups, and bicycles. 5-20-20

Sauna/steam room/protein shake :)

#showmeyourwod #legitfit #beastfitnation #traininsaneorremainthesame

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